Incline Bench Pull
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This exercise is designed to intensify the work on your mid-back muscles. Begin by setting an incline bench at 45 degrees. Lie chest-down on the bench, hold dumbbells in your hands with palms facing each other. Allow the weights to hang straight down. Pull the weights up towards your chest, keep your elbows close to your body and shoulder blades squeezed together. Lower back down slowly.