---
title: "Bench Pull-ups"
description: "Position yourself under a pull-up bar with one foot placed on a bench for support."
locale: en
slug: bench-pull-ups
url: "https://hi.fitness/exercises/bench-pull-ups"
primaryMuscle: "Lats"
secondaryMuscles: ["Biceps","Forearms","Front delts"]
equipment: ["Pull-up bar","Bench"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/6311a7b4-bench-pull-ups.mp4"
updatedAt: 2026-09-13T18:55:01+00:00
---
# Bench Pull-ups

Position yourself under a pull-up bar with one foot placed on a bench for support.

## How to do it

1. Position yourself under a pull-up bar with one foot placed on a bench for support.
2. Grip the pull-up bar with both hands, using an overhand grip, shoulder-width apart.
3. Pull your chest towards the bar, engaging your back and arm muscles.
4. 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.

## Similar exercises

- [Suspension Trainer with Grips Pull-up](https://hi.fitness/exercises/suspension-trainer-with-grips-pull-up) - Lats · Suspension trainer
- [Suspension Trainer with Grips Chin-up](https://hi.fitness/exercises/suspension-trainer-with-grips-chin-up) - Lats · Suspension trainer
- [Band Kneeling Lat Pulldown](https://hi.fitness/exercises/band-kneeling-lat-pulldown) - Lats · Resistance band
- [Band Fixed Back Underhand Pulldown](https://hi.fitness/exercises/band-fixed-back-underhand-pulldown) - Lats · Resistance band
- [Lying Pull Over with Resistance Band Cable](https://hi.fitness/exercises/lying-pull-over-with-resistance-band-cable) - Lats · Resistance band
- [Lat Pull Down Normal Grip](https://hi.fitness/exercises/lat-pull-down-normal-grip) - Lats · Cable
- [Pull Up Normal Grip](https://hi.fitness/exercises/pull-up-normal-grip) - Lats · Pull-up bar
- [Pull Up Wide Grip](https://hi.fitness/exercises/pull-up-wide-grip) - Lats · Pull-up bar