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All exercises

Bench pull-ups

Beginner

Bench pull-ups is a compound bodyweight exercise for the lats, also working the biceps and forearms.

What it works

Primary muscle

Lats

Also works

BicepsForearms

Equipment
Bodyweight
Type
Compound · Pull
Logged as
Bodyweight + added weight
Suggested rest
2 min

How to do it

  1. 1Position yourself under a bar or a sturdy horizontal surface that is at chest height.
  2. 2Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart.
  3. 3Hang with your arms fully extended and your body straight.
  4. 4Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows.
  5. 5Continue pulling until your chin is above the bar or surface.
  6. 6Lower yourself back down to the starting position with control.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Band assisted pull-upResistance band
  • Assisted pull-upMachine
  • Assisted standing pull-upMachine
  • Assisted parallel close grip pull-upMachine
  • Pull up (neutral grip)Bodyweight
  • Reverse grip pull-upBodyweight

Easier variations

  • Assisted pull-upMachine
  • Assisted standing pull-upMachine
  • Band assisted pull-upResistance band
  • Assisted parallel close grip pull-upMachine

Harder variations

  • Chin-upBodyweight
  • Close grip chin-upBodyweight
  • Mixed grip chin-upBodyweight
  • Pull up (neutral grip)Bodyweight
Logged today · 2 min restBench pull-ups

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