How to do a Bench Pull-ups

The Bench Pull-ups is a beginner bodyweight exercise that works your lats, with help from your biceps and forearms.

How to do a Bench Pull-ups, step by step

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

Muscles worked

Common mistakes

• Not maintaining a straight body line
• Using momentum to pull up
• Not fully extending arms at the bottom

Sets and reps by goal

Alternatives, progressions and regressions

More exercises for the same muscles

• Chin-Up
• Dumbbell One-Arm Row
• Pull-Up
• Weighted Pull-Up

Frequently asked questions

What muscles does the Bench Pull-ups work?

The Bench Pull-ups mainly works your lats. It also works your biceps and forearms.

Is the Bench Pull-ups good for beginners?

Yes. The Bench Pull-ups is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.

How many sets and reps of the Bench Pull-ups should I do?

A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.

What can I do instead of the Bench Pull-ups?

Good alternatives are Chin-Up, Dumbbell One-Arm Row and Pull-Up.

Put it in a workout plan

• Bodyweight training program
• Push / Pull / Legs program
• Full body training program
• Browse all exercises