BMARCHAI Open the free app

kneeling banded high pull off bench

Strengthens full body

Full BodyBeginnerStrengthPull

At a glance

Muscles workedPrimary: full body. Secondary: core
Muscle groupFull Body
DifficultyBeginner
TypeStrength · Pull
Sets & reps3 sets × 10-12 reps
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Setup for kneeling banded high pull off bench.
  2. Step 2: Engage core and set posture.
  3. Step 3: Perform the movement with control.
  4. Step 4: Squeeze at the peak.
  5. Step 5: Return slowly and repeat.

Equipment

Coaching tips

Benefits

Strengthens full body

Common mistakes

Using momentum or losing form

Make it harder

Increase load or slow tempo

Make it easier

Reduce load or range of motion

Breathing

Exhale on effort, inhale on return

Build a workout with this exercise

Plan sessions, track your progress and match your meals to your training, free.

Try it free in Bmarchai

More full body exercises

Foot Hold for Rope Climbing

Intermediate · 3 sets × 20-40 seconds

Pickleball Side Straddle Warm-up

Beginner · 1 sets × 20s

Short Bar Pulley row with crunch on sit up bench

Beginner · 6 sets × 15 reps

Explosive High Knee Step with Dumbbell Press

Intermediate · 3 sets × 8-10 each side

Bodyweight Goodmorning to Mild Squat

Beginner · 3 sets × 10-12 reps

Farmers Carry Trap Bar

Intermediate · 3 sets × 10-12 reps

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.