How to Do Bench Pull Ups

Bench Pull Ups is a back exercise using bench, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bench

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Bench Pull Ups

  1. 01Position a bench underneath a pull up bar and sit or kneel on it.
  2. 02Grip the bar with hands slightly wider than shoulder width using an overhand grip.
  3. 03Engage your lats and pull your chest toward the bar by driving your elbows down.
  4. 04Use your legs on the bench only as much as necessary to assist the movement.
  5. 05Lower yourself under control until your arms are fully extended.
  6. 06Maintain a proud chest and avoid shrugging your shoulders at the top.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bench Pull Ups

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Focus on driving your elbows toward your hips rather than pulling with your hands to maximise back recruitment.

Same coaching engine used inside the A90 app

05 / FAQ

Bench Pull Ups questions

What muscles does Bench Pull Ups work?

Bench Pull Ups is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Bench Pull Ups correctly?

Position a bench underneath a pull up bar and sit or kneel on it. Grip the bar with hands slightly wider than shoulder width using an overhand grip. Engage your lats and pull your chest toward the bar by driving your elbows down. Use your legs on the bench only as much as necessary to assist the movement. Lower yourself under control until your arms are fully extended. Maintain a proud chest and avoid shrugging your shoulders at the top.

What is the A90 coach tip for Bench Pull Ups?

Focus on driving your elbows toward your hips rather than pulling with your hands to maximise back recruitment.

Is Bench Pull Ups suitable for beginners?

Bench Pull Ups is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Bench Pull Ups?

Bench Pull Ups uses bench.

A90 Intelligence

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