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Lats · Body weight · Beginner

How to do Bench Pull-ups

Bench pull-ups are a bodyweight exercise targeting the lats, performed by pulling your chest up to a horizontal bar or surface while keeping your body straight. This movement also engages the biceps and forearms.

Bench Pull-ups demonstration
Primary muscle
Lats
Also works
Biceps and Forearms
Equipment
Body weight
Level
Beginner
Category
Back

How to do 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

Bench Pull-ups works your lats as the main mover, with help from your biceps and forearms.

Track Bench Pull-ups in SPLYT

Bench Pull-ups is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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