Bench Pull-ups

Bench Pull Ups


This exercise involves using a bench to perform pull-ups, which primarily target the back muscles. The bench allows for a modified version of the traditional pull-up, making it more accessible for beginners or those with limited upper body strength.

Muscle Group

Equipment Required

Bench Pull-ups Instructions

  1. Find a sturdy bench or chair that can support your weight.
  2. Place the bench or chair in front of a sturdy horizontal bar that is high enough for you to hang from.
  3. Stand on the bench or chair and grip the bar with your palms facing away from you and your hands shoulder-width apart.
  4. Lower yourself down until your arms are fully extended and your feet are off the bench or chair.
  5. Pull yourself up towards the bar until your chin is above the bar.
  6. Lower yourself back down to the starting position with control.
  7. Repeat for the desired number of repetitions.

Bench Pull-ups Form & Visual

Bench Pull Ups

Bench Pull-ups Benefits

  • Strengthens the upper back muscles, including the latissimus dorsi, rhomboids, and trapezius
  • Improves grip strength and forearm muscles
  • Targets the biceps and improves arm strength
  • Can be done with minimal equipment, making it a convenient exercise to do at home or while traveling
  • Can be modified to increase or decrease difficulty by adjusting the height of the bench or adding weight

Bench Pull-ups Muscles Worked

  • Latissimus dorsi
  • Trapezius
  • Rhomboids
  • Biceps brachii
  • Forearm muscles

Bench Pull-ups Variations & Alternatives

  • Wide-grip pull-ups
  • Close-grip pull-ups
  • Chin-ups
  • Neutral-grip pull-ups
  • Weighted pull-ups
  • L-sit pull-ups
  • Behind-the-neck pull-ups
  • Commando pull-ups
  • One-arm pull-ups