bench pull-ups
bench pull-ups — highlighted muscle: lats

Muscles worked

lats, biceps, forearms

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bench pull-ups

Body part
back
Equipment
body weight
Target muscle
lats
Muscle group
biceps

Secondary muscles

bicepsforearms

How to perform it

  1. 1

    Position yourself under a bar or a sturdy horizontal surface that is at chest height.

  2. 2

    Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart.

  3. 3

    Hang with your arms fully extended and your body straight.

  4. 4

    Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows.

  5. 5

    Continue pulling until your chin is above the bar or surface.

  6. 6

    Lower yourself back down to the starting position with control.

  7. 7

    Repeat for the desired number of repetitions.

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