Traction on the incline bench

Pull on incline bench — technique exercises:

1. Take a dumbbell in each hand and lie face down on inclined bench. The inclination of the back benches should be approximately 30 degrees.
2. Hands should be straight and perpendicular to the floor, as shown in the figure.
3. Rotate your wrist so that the palm was facing down.
4. Expand the elbows out. This will be your initial position.
5. On the exhale, pull the dumbbells up as if you were performing a bench press on a bench with a reverse slope. Bend the elbows and raise the shoulders up. Continue until the part of the arm from shoulder to elbow will not be at the level of the back. Hint: when doing exercise, the elbows should go up and to the side, at the end of the correct execution of the movement, your torso and upper arms should form the letter “T”. Hold this position for a few seconds.
6. On the inhale slowly lower your arms, returning to starting position.
7. Complete the required number of repetitions.

Variations: you can perform this exercise using a neutral grip (palms facing each other). You can also use the bar.