Lats exercise · body weight
Bench Pull-Ups
The bench pull-ups is a bodyweight exercise that targets the lats, with the biceps and forearms assisting.
- Target muscle
- Lats
- Also works
- Biceps, forearms
- Equipment
- Body weight
- Body part
- Back
How to do the bench pull-ups
- Position yourself under a bar or a sturdy horizontal surface that is at chest height.
- Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart.
- Hang with your arms fully extended and your body straight.
- Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows.
- Continue pulling until your chin is above the bar or surface.
- Lower yourself back down to the starting position with control.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the lats. The biceps and forearms work as secondary muscles. See all lat exercises or every bodyweight exercise.
