bench pull-ups
bench pull-ups exercise guide with muscles, equipment, animation and step-by-step instructions. Target: lats. Equipment: body weight.
- Target muscle
- lats
- Muscle group
- biceps
- Body part
- back
- Equipment
- body weight
Secondary muscles
biceps, forearms
How to perform
- 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.