Incline bench pull (45-degree incline row)

Face down on an incline bench, the dumbbells pull up beside the chest as the elbows travel out to the sides, a bench press in reverse: ACE's 45-degree incline row, which with the seated rear lateral raise worked the rear deltoid most in its shoulder study.

Shoulder blades family

Choose your level

Easier

Wall angel

Standard

Prone Y-T-W raises

Harder

Bent-over reverse fly Incline reverse fly Incline reverse fly with external rotation One-arm incline reverse fly Reverse fly machine Seated bent-over rear delt raise Standing cable reverse fly Face pull Band pull-apart Incline bench pull (45-degree incline row)Bent-over cable rear raise

These tiers compare demands within this family, not universal safety or a mandatory sequence. Load, range, balance and your circumstances can change difficulty. Choose deliberately; pain does not select a progression.

DemandMedium

Equipment requiredA dumbbell + A bench or box

Muscle focusShoulders · Back

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Lie face down on an incline bench, the chest on the pad, a dumbbell hanging in each hand, the palms facing back.
Pull the dumbbells up beside the chest, the elbows travelling out to the sides.
Lower them to long arms.

Form cues

Keep the chest on the pad.
Lead with the elbows.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

ACE study · Top shoulder exercises (the seated bent-over rear lateral raise worked the rear deltoid most) ↗
Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

What it works

Muscles

Main: Shoulders, Back.

Anatomy: Deltoid, Rotator cuff, Supraspinatus, Infraspinatus, Subscapularis, Teres minor.

Equipment

A dumbbell + A bench or box

Level

Intermediate. See the easier and harder options above.

Guides that use it

Similar moves

Back extension on a 45-degree bench demonstrated on the 3D figure

3D demoBack extension on a 45-degree benchIntermediate · A bench or box

Band pull-apart demonstrated on the 3D figure

3D demoBand pull-apartIntermediate · A band

3D demoFace pullIntermediate · A band

Bent-over barbell row demonstrated on the 3D figure

3D demoBent-over barbell rowAdvanced · A barbell

Bent-over dumbbell row, palms in demonstrated on the 3D figure

3D demoBent-over dumbbell row, palms inIntermediate · A dumbbell

Bent-over one-arm landmine row demonstrated on the 3D figure

3D demoBent-over one-arm landmine rowIntermediate · A barbell

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Questions people ask

What muscles does the Incline bench pull (45-degree incline row) work?

Mainly the shoulders and back.

What equipment do I need for the Incline bench pull (45-degree incline row)?

A dumbbell + A bench or box.

Is the Incline bench pull (45-degree incline row) good for beginners?

It is graded intermediate. If it is too hard right now, start with the Prone Y-T-W raises.

What is an easier alternative to the Incline bench pull (45-degree incline row)?

Try the Prone Y-T-W raises or the Wall angel. Both are written steps in the same progression.

How do I make the Incline bench pull (45-degree incline row) harder?

Progress to the Barbell rear-delt row or the Barbell row standing on a bench. Follow that guide’s technique and any stated timing.