bench pull-ups

Equipment

body weight

Target muscle

lats

How to perform

1. 1

   Position yourself under a bar or a sturdy horizontal surface that is at chest height.

2. 2

   Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart.

3. 3

   Hang with your arms fully extended and your body straight.

4. 4

   Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows.

5. 5

   Continue pulling until your chin is above the bar or surface.

6. 6

   Lower yourself back down to the starting position with control.

7. 7

   Repeat for the desired number of repetitions.