Male model ex_FU7RZH

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Back · Body Weight

Bench Pull-Ups

intermediatestrength

Bench Pull-Ups is an intermediate compound strength exercise that works the lats (back), with the shoulders and forearms assisting. It needs only a pull-up bar and a bench. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.

Target: Lats
Body part: Back
Equipment: Body Weight
Category: Strength
Mechanic: Compound
Force: Pull
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Back · latissimus dorsi
Biceps · biceps brachii

Secondary muscles

Shoulders · deltoids
Forearms · brachioradialis

How to do Bench Pull-Ups

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

Form tips

Ensure the bench is stable and your supporting foot is firmly placed to maintain balance.
Focus on using your back muscles to pull yourself up rather than relying solely on your arms.
Breathe steadily, exhaling as you pull up and inhaling as you lower yourself down.

Bench Pull-Ups alternatives

Band Pull Up

Lats · beginner

Prone Bench Row Dumbbells

Lats · intermediate

Assisted Pull Up

Lats · beginner

Straight Bar Cable Pull Down

Lats · beginner

More lats exercises

Archer Pull Up

Lats · advanced

Kipping Pull Up

Lats · intermediate

Commando Pull-Up

Lats · intermediate

Suspension Trainer With Grips Pull-Up

Lats · intermediate

Lying Pull Over With Resistance Band Cable

Lats · beginner

Cable Pull in Kneeling

Lats · beginner

V Bar Lat Pull Down

Lats · beginner

Pull Up Normal Grip

Lats · intermediate

Bench Pull-Ups FAQ

What muscles does Bench Pull-Ups work?

Bench Pull-Ups mainly works the lats in the back (latissimus dorsi and biceps brachii). The shoulders and forearms work as secondary muscles.

What equipment do you need for Bench Pull-Ups?

You need only a pull-up bar and a bench.

How many sets and reps of Bench Pull-Ups should I do?

Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Bench Pull-Ups good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler back exercises.

How many calories does Bench Pull-Ups burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Bench Pull-Ups?

Other exercises for the lats include Band Pull Up, Prone Bench Row Dumbbells, Assisted Pull Up and Straight Bar Cable Pull Down.

For developers

Use Bench Pull-Ups in your app

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_FU7RZH" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_FU7RZH",
  "name": "Bench Pull-Ups",
  "model": "male",
  "target": "Lats",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_FU7RZH/mp4-720.mp4?…",
    "poster": "https://…/ex_FU7RZH/poster.jpg?…"
  }
}