Bench Pull-ups
Expert Advice
Focus on pulling with your back muscles rather than your arms and keep your body straight throughout the movement.
How-to-do Steps
- Lie underneath a bench pull-up bar, face up.
- Grab the bar with an overhand grip, hands shoulder-width apart.
- Keep your body straight and heels on the ground.
- Pull your chest up towards the bar, squeezing your shoulder blades together.
- Lower yourself back down with control.
- Repeat for the desired number of repetitions.
Track Bench Pull-ups in FitAI
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Muscles Worked
Bench Pull-ups primarily targets the Lats, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats40%
Secondary
Biceps20%
Forearms10%
Shoulders15%
Traps15%
Equipment
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Bench Pull-ups work?
Bench Pull-ups primarily targets the Lats. Secondary muscles involved include Biceps, Forearms, Shoulders, Traps. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Bench Pull-ups?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Bench Pull-ups suitable for beginners?
Bench Pull-ups is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
