Bench Pull-Up
Master the pull-up! This assisted exercise builds strength with a bench for support. Progress to unassisted pull-ups!
The Bench Pull-Up is a compound exercise that mainly works the back and biceps, with help from the traps. You'll need: exercise bench or pull up bar.
Required Equipment
Bench Pull-Up Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Bench Pull-Up Variations and Alternatives
How to do the Bench Pull-Up
Positioning:
Place the bench under the pull-up bar to ensure it is safely positioned for your height.
Stand on the bench and grasp the pull-up bar with both hands, making sure your hands are shoulder-width apart. Your palms should face away from you (overhand grip).
Step off the bench so that you are hanging from the bar. Let your arms fully extend, and keep your body straight.
Movement:
Engage your core muscles to stabilize your body.
Start the movement by pulling yourself up towards the bar. Make sure to squeeze your shoulder blades together as you pull.
Focus on using your back and arm muscles to lift your chin above the bar.
Lower yourself back down in a controlled manner until your arms are fully extended again. Avoid swinging or using momentum.
Repeat the pull-up for the desired number of repetitions.
Tips for Beginners:
If you're unable to do a full pull-up, you can use your legs to help push yourself up or perform negative pull-ups by starting at the top and slowly lowering yourself down.
Ensure to keep your body straight and avoid using your legs to kick upwards.
Breathe out as you pull up and inhale as you lower down.
Bench Pull-Up FAQs
What muscles does the Bench Pull-Up work?
The Bench Pull-Up mainly works the back and biceps, with help from the traps. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Bench Pull-Up?
Exercise bench or pull up bar.
Is the Bench Pull-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bench Pull-Up go on?
It belongs on pull day in a push/pull/legs routine.
What are some Bench Pull-Up variations and alternatives?
Similar exercises include the Bench Assisted Chin-Up, Bicep Table Row, Box Assisted Pull-Up and Box Assisted Single-Leg Pull-Up.
Training calculators
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