Back · Bodyweight
Bench Pull-ups
How to do the bench pull-ups, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Set a bar in a rack at about hip height and lie under it, gripping it overhand with your heels resting on a bench so your body is straight and inclined. Pull your chest up to the bar by driving your elbows back, then lower under control to a full hang.
- 1Mid-back and lats squeezing as you pull your chest to the bar
- 2Shoulder blades retracting at the top of each rep
- 3A straight, rigid body from heels to head throughout
Common mistakes
- Letting your hips sag toward the floor
- Jerking or kipping to get your chest up
- Stopping short; pull until your chest nearly touches the bar
Muscles worked
The bench pull-ups mainly works the lats, biceps, and mid traps, with the forearms, lower traps, rear delts, lower abs, and glutes assisting.
- LatsPrimary
- BicepsPrimary
- Mid TrapsPrimary
- ForearmsSupport
- Lower TrapsSupport
- Rear DeltsSupport
- Lower AbsSupport
- GlutesSupport
- Lower BackMinor
- Upper TrapsMinor
- Upper AbsMinor
- HamstringsMinor
Kovo programs the bench pull-ups for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.