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Visual demonstration of the Bench Pull-Ups exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Upper back Biceps
Secondary muscles
Shoulders Forearms
Equipment
Pull-up bar
Exercise guide

Bench Pull-Ups

4 steps Updated 29/08/2026

Bench Pull-Ups is a bodyweight exercise targeting Back (latissimus dorsi), Biceps (biceps brachii) using Pull Up Bar.

Step by step

How to perform it

  1. Position yourself under a pull-up bar with one foot placed on a bench for support.
  2. Grip the pull-up bar with both hands, using an overhand grip, shoulder-width apart.
  3. Pull your chest towards the bar, engaging your back and arm muscles.
  4. Lower yourself back down to the starting position in a controlled manner, keeping your core engaged.
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Last updated: 29/08/2026

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Bench Pull-Ups

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