Bench Pull Ups

Note: This is just a visual reference — it may vary depending on your setup.

Strength Back

Arms Back

Muscle Activation

Back · Latissimus Dorsi

90%

Biceps

10%

Equipment

Pull-up Bar

Setup / Starting Position

Place a bench underneath a pull-up bar.
Position yourself on the bench with your back facing the bar and your feet flat on the ground.

Exercise Position

Grasp the pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.

Form & Performance

Engage your back muscles to pull your chest towards the bar, keeping your elbows close to your sides.
Lower yourself back down with control.