TETSUBench Pull-Ups
The Bench Pull-Ups are bodyweight exercises for the back that primarily target the lats, with the biceps and forearms assisting. Follow the 7 steps below for correct form, with an animated demonstration.
latsback
bicepsforearms
body weight
How to do the Bench Pull-Ups
- Position yourself under a bar or a sturdy horizontal surface that is at chest height.
- Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart.
- Hang with your arms fully extended and your body straight.
- Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows.
- Continue pulling until your chin is above the bar or surface.
- Lower yourself back down to the starting position with control.
- Repeat for the desired number of repetitions.
Common questions
What muscles do the Bench Pull-Ups work?
The Bench Pull-Ups primarily target the lats. The biceps and forearms work as supporting muscles.
What equipment do I need for the Bench Pull-Ups?
None. The Bench Pull-Ups use your body weight only, so you can do it anywhere.
How many sets and reps of the Bench Pull-Ups should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Bench Pull-Ups works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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