Dumbbell Bench Pull

Muscles worked by the Dumbbell Bench Pull

Primary

LatsLatissimus DorsiRhomboidsRhomboid Muscles

Secondary

BicepsBiceps BrachiiRear DeltsPosterior Deltoid

Also called: lats, lat, latissimus dorsi, latissimus, back wings, rhomboid.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Dumbbell Bench Pull

1. Lie face down on an incline bench holding dumbbells.
2. Let your arms hang straight down.
3. Pull the dumbbells up toward your chest, squeezing your shoulder blades.
4. Lower with control.
5. Repeat.

Form tips

• Keep your chest glued to the bench throughout the pull.
• Drive your elbows up and back rather than curling the weight.
• Let your shoulder blades protract fully at the bottom for full range.

At a glance

Dumbbell Bench Pull in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Bench Pull
• Bent-Over Barbell Row
• Bent-Over EZ-Bar Row
• Cable Bent-Over Row
• Chest-Supported Dumbbell Row
• Double Kettlebell Row
• Inverted Row
• Single-Arm Dumbbell Row

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "dumbbell-bench-pull",
  "name_en": "Dumbbell Bench Pull",
  "name_de": "Kurzhantel Bench Pull",
  "name_es": "Remo en Banco con Mancuernas",
  "description_en": "A prone rowing movement on a bench for strict upper back work.",
  "description_de": "Eine Ruderübung in Bauchlage auf einer Bank für gezieltes Training des oberen Rückens.",
  "description_es": "Un movimiento de remo boca abajo sobre un banco para trabajar la parte superior de la espalda de forma estricta.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "dumbbell",
  "body_part": "back",
  "primary_muscles": [
    "latissimus_dorsi",
    "rhomboids"
  ],
  "secondary_muscles": [
    "biceps_brachii",
    "posterior_deltoid"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "pull_day",
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe"
  ],
  "variation_group": "row",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie face down on an incline bench holding dumbbells.",
    "Let your arms hang straight down.",
    "Pull the dumbbells up toward your chest, squeezing your shoulder blades.",
    "Lower with control.",
    "Repeat."
  ],
  "instructions_de": [
    "Lege dich mit dem Gesicht nach unten auf eine Schrägbank und halte Kurzhanteln.",
    "Lass die Arme gerade hängen.",
    "Ziehe die Kurzhanteln zur Brust und spanne die Schulterblätter zusammen.",
    "Senke kontrolliert ab.",
    "Wiederhole die Übung."
  ],
  "instructions_es": [
    "Túmbate boca abajo en un banco inclinado sujetando mancuernas.",
    "Deja los brazos colgando rectos hacia abajo.",
    "Tira de las mancuernas hacia el pecho apretando los omóplatos.",
    "Baja de forma controlada.",
    "Repite."
  ],
  "tips_en": [
    "Keep your chest glued to the bench throughout the pull.",
    "Drive your elbows up and back rather than curling the weight.",
    "Let your shoulder blades protract fully at the bottom for full range."
  ],
  "tips_de": [
    "Halte die Brust während des Zugs fest auf dem Polster.",
    "Zieh die Schulterblätter zuerst zusammen, dann beuge die Arme.",
    "Entspanne den Nacken, statt den Kopf hochzuziehen."
  ],
  "tips_es": [
    "Mantén el pecho pegado al banco en todo momento.",
    "Inicia el tirón con la espalda, no con los bíceps.",
    "Controla la bajada hasta estirar por completo los brazos."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/dumbbell-bench-pull-start.webp",
      "peak": "images/flat/dumbbell-bench-pull-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "dumbbell-bench-pull");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.