Bench Pull-ups Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Deltoid Posterior, Trapezius Lower Fibers, Teres Major, Infraspinatus, Trapezius Middle Fibers, Teres Minor, Brachioradialis, Brachialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Inverted Row, Closer Grip Pull-up
How to: Bench Pull-ups
- Position yourself under a bar or bench in a way that your shoulders are aligned with the bar.
- Grip the bar with your palms facing away from you, shoulder-width apart.
- Pull your chest towards the bar while keeping your elbows close to your body.
- Pause at the top, then slowly lower back to the starting position.
Common Mistakes
- Rounding the back during the pull-up.
- Using too much momentum instead of controlled movement.
- Not fully extending the arms at the bottom.
Modifications
- Use a resistance band for assistance.
- Perform with feet on the ground for an easier variation.
Tips
- Maintain a tight core throughout the movement.
- Control your descent to avoid injury.
- Focus on squeezing your shoulder blades together at the top.
Bench Pull-ups Alternatives
Tags
back
pull-up
strength
latissimus dorsi
body weight
upper body