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Exercise 13

Bench-Assisted Pull-Up

Bodyweight pulling movement toward the bar that works the core, biceps, shoulders, and back while controlling the torso and shoulder blades.

CoreBackShouldersBiceps
Athletic Station visual preview for Bench-Assisted Pull-Up
Visual preview • Athletic Station

How to perform it

  1. Position yourself at the bar with one hand on each grip using an overhand grip.
  2. Before starting, place one foot on the bench for assistance and keep the other foot suspended or lightly free, depending on how much support you need.
  3. Begin with your arms extended and your abs engaged.
  4. From there, pull your body upward with control, bringing your chest toward the bar.
  5. Lead the movement with your back, keeping your elbows pointed downward.
  6. Use the bench only for assistance and avoid pushing excessively with the supporting leg.
  7. Lower yourself slowly until your arms are almost fully extended, maintaining control of the movement.
  8. Exhale as you pull up and inhale as you lower.

What you should feel

Greater activation of the back, especially the latissimus dorsi, with assistance from the biceps, shoulders, and core. The effort should remain controlled in the upper body, without pain in the shoulders, elbows, or lower back.

Groups mentioned in the description

CoreBackShouldersBiceps

Exercise questions

How do you perform Bench-Assisted Pull-Up?

Position yourself at the bar with one hand on each grip using an overhand grip. Before starting, place one foot on the bench for assistance and keep the other foot suspended or lightly free, depending on how much support you need. Begin with your arms extended and your abs engaged. From there, pull your body upward with control, bringing your chest toward the bar. Lead the movement with your back, keeping your elbows pointed downward. Use the bench only for assistance and avoid pushing excessively with the supporting leg. Lower yourself slowly until your arms are almost fully extended, maintaining control of the movement. Exhale as you pull up and inhale as you lower.

What does Bench-Assisted Pull-Up work?

Bodyweight pulling movement toward the bar that works the core, biceps, shoulders, and back while controlling the torso and shoulder blades.

What should you feel during Bench-Assisted Pull-Up?

Greater activation of the back, especially the latissimus dorsi, with assistance from the biceps, shoulders, and core. The effort should remain controlled in the upper body, without pain in the shoulders, elbows, or lower back.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.