Bench Pull-Ups

Muscles worked

Setup

1. Place a flat bench directly underneath or slightly in front of a pull-up bar.
2. Grip the bar with an overhand grip, slightly wider than shoulder-width apart.
3. Place your heels or mid-foot on the bench while hanging with your arms fully extended.
4. Position your hips directly under your hands with a slight bend in the knees.

How to do it

1. Exhale and pull your chest toward the bar by driving your elbows down and back toward your ribs.
2. Use your legs only as much as necessary to assist the upward phase of the movement.
3. Pause briefly at the top with your chin over the bar, squeezing your shoulder blades together.
4. Inhale and slowly lower your body back to the starting dead-hang position over a 2-3 second count.

Form checklist

• Keep your shoulders depressed and away from your ears throughout the set.
• Maintain a 'proud chest' to ensure maximum lat and trapezius engagement.
• Avoid using a 'jumping' momentum from your legs; keep the assistance consistent.
• Ensure your elbows point out to the sides or slightly forward, not flared excessively backward.

Pro tips

• Focus on the mind-muscle connection by imagining you are pulling the bar down to your chest rather than pulling your body up.
• To emphasize the lats, focus on the initial 'shrug' down of the scapula before the arms start bending.

Make it harder

• Move the bench further forward to decrease the amount of weight supported by your legs.
• Perform the movement using only one leg on the bench to increase the load on the upper body.

Frequently asked

What muscles does the bench pull-ups work?

The bench pull-ups primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the bench pull-ups?

The bench pull-ups uses pull up bar.

Is the bench pull-ups good for beginners?

The bench pull-ups is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Band Standing Single Arm Twist RowIntermediate · abs, lats, obliques, and trapezius
• Barbell Bent Over RowIntermediate · lats and trapezius
• Barbell Deadstop Row With RackIntermediate · lats and trapezius