Bench Pull-ups
- Target muscle
- Latissimus Dorsi
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Body weight
- Body part
- Back
- Type
- Strength
Bench pull-ups are a bodyweight horizontal row performed under a fixed bar set in a rack, training you to pull your chest up to the bar from a leaning or lying position. They primarily target the latissimus dorsi, with strong help from the mid and lower trapezius, teres major, rear deltoids, and the brachialis and brachioradialis in the arms. It's an accessible back builder that scales from beginner to advanced by changing your body angle.
How to do the Bench Pull-ups
- 1Set a sturdy bar in a rack at roughly hip to waist height, low enough that your arms reach it when you lie back beneath it.
- 2Lie or lean back under the bar and grip it slightly wider than shoulder-width with an overhand grip, arms fully extended.
- 3Walk your feet forward and brace your core so your body forms a straight line from heels to shoulders.
- 4Set your shoulders down and back, then pull your chest toward the bar by driving your elbows back and squeezing your shoulder blades together.
- 5Touch your chest or upper abdomen to the bar at the top while keeping your hips up and your body rigid.
- 6Lower yourself under control until your arms are fully extended and your shoulder blades reset.
- 7Repeat for your target reps, keeping the line from heels to head straight throughout.
- 8Finish your final rep, then place your feet down and stand up from under the bar.
Form tips
- Raise the bar or bend your knees to make the row easier; lower the bar and straighten your body to make it harder.
- Lead the pull with your elbows and shoulder blades rather than your hands to keep tension on the lats and upper back.
- Keep your glutes and core braced so your hips don't sag toward the floor mid-rep.
- Pause briefly at the top with your chest to the bar to maximize the back contraction.
- Make sure the bar is securely locked in the rack pins before loading your bodyweight onto it.
Common mistakes
- Letting the hips sag so the body bows into a sagging line, which shifts work off the back and strains the lower spine.
- Pulling only partway up and never touching the bar, which shortens the range of motion and cuts the lat contraction.
- Shrugging the shoulders up toward the ears instead of pulling the blades down and back, which loads the upper traps over the lats.
- Yanking with the arms and jerking the torso instead of a controlled pull, which uses momentum rather than back strength.
- Setting the bar too high and using a near-vertical angle, which makes the movement too easy to build back strength.
Frequently asked questions
What muscles do bench pull-ups work?
They primarily target the latissimus dorsi, with the mid and lower trapezius, teres major and minor, infraspinatus, and rear deltoids assisting, plus the brachialis and brachioradialis in the arms.
Are bench pull-ups good for beginners?
Yes. Because you can change your body angle, they're highly scalable — set the bar higher or bend your knees for an easier pull, making them an ideal way to build the back strength needed for full pull-ups.
How do I make bench pull-ups harder or easier?
Lower the bar and keep your body straight and horizontal to increase difficulty. Raise the bar or bend your knees and walk your feet back to reduce the load and make the row easier.
How many sets and reps should I do?
For building back strength and size, 3–4 sets of 8–15 controlled reps works well. Adjust your body angle so the last couple of reps in each set are challenging but clean.
What's a good alternative to bench pull-ups?
Inverted rows under a bar or on rings, and standard pull-ups, train the same horizontal and vertical pulling pattern for the lats and upper back.
