How to do the Bench Pull-ups
Bench Pull-ups is an advanced multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Bench Pull-ups demonstration · © GymiaFit
Bench Pull-ups at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Forearms
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Pull
Bench Pull-ups step by step
- 1Position yourself under a bar or a sturdy horizontal surface that is at chest height.
- 2Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart.
- 3Hang with your arms fully extended and your body straight.
- 4Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows.
- 5Continue pulling until your chin is above the bar or surface.
- 6Lower yourself back down to the starting position with control.
- 7Repeat for the desired number of repetitions.
Bench Pull-ups — questions
What muscles does the Bench Pull-ups work?
The Bench Pull-ups primarily targets the Lats. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Bench Pull-ups?
None — the Bench Pull-ups uses your bodyweight only, so it works at home with nothing but floor space.
Is the Bench Pull-ups suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Bench Pull-ups?
Archer Pull Up, Chin-up, Close Grip Chin-up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Bench Pull-ups demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.