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.
Bench Pull-ups Instructions
- Find a sturdy bench or chair that can support your weight.
- Place the bench or chair in front of a sturdy horizontal bar that is high enough for you to hang from.
- Stand on the bench or chair and grip the bar with your palms facing away from you and your hands shoulder-width apart.
- Lower yourself down until your arms are fully extended and your feet are off the bench or chair.
- Pull yourself up towards the bar until your chin is above the bar.
- Lower yourself back down to the starting position with control.
- Repeat for the desired number of repetitions.
Bench Pull-ups Form & Visual
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
- Biceps brachii
- Forearm muscles
Bench Pull-ups Variations & Alternatives
- Wide-grip pull-ups
- Close-grip pull-ups
- Neutral-grip pull-ups
- Weighted pull-ups
- L-sit pull-ups
- Behind-the-neck pull-ups
- Commando pull-ups
- One-arm pull-ups