Exercise library · Back
Bench Pull-ups
The Bench Pull-ups is a bodyweight exercise that targets the back, with the biceps assisting. Follow the 7 steps below and watch the demo to check your form.
- Target muscles
- Back
- Also works
- Biceps
- Equipment
- Bodyweight
- Body part
- Back
Step by step
- Place a bench under a pull-up bar so you can reach the bar while standing on it.
- Stand on the bench and grip the bar with a shoulder-width overhand or neutral grip.
- Bend your knees behind you or keep your feet lightly on the bench depending on assistance level.
- Pull your body upward by driving your elbows down and back.
- Continue pulling until your chin rises above the bar.
- Lower yourself back down slowly with control.
- Repeat for the desired number of repetitions. You may use your legs on the bench to assist as needed.
Related exercises
One of 800 exercises in Bravel
Video demos, your previous weights and reps in every set, and a log of everything you lift. Join the waitlist and get all of them at launch.
Launching soon