# Bench Assisted Pull-Up

A pull-up with one foot on a bench under the bar, so your leg can help you through the pull. Trains the lats and biceps for lifters working toward full pull-ups.

- Beginner · Compound
- Equipment: Pull-up bar, Flat bench
- HD video: https://media.seto.fit/exercises/bench-pull-ups/video/male.mp4
- HTML: https://seto.fit/exercises/bench-assisted-pull-up/

## Muscles worked

- Lats: 9/10
- Biceps: 7/10
- Upper back: 6/10
- Rhomboids: 5/10
- Teres major: 5/10
- Forearms: 5/10
- Rear delts: 4/10

## How to do the Bench Assisted Pull-Up

1. Grip the bar with palms facing away, hands about shoulder width apart.
2. Hang with straight arms, one foot resting on the bench.
3. Pull yourself up until your chin clears the bar, elbows pointing down.
4. Use the foot only for as much help as you need.
5. Slowly lower yourself back down until your arms are fully extended.

### Full technique — 7 steps

1. Place a flat bench under the pull-up bar and stand on it.
2. Take an overhand grip on the bar about shoulder width apart.
3. Hang with arms straight and one foot resting on the bench.
4. Start the pull by driving your elbows toward your ribs.
5. Push through the foot on the bench only as much as you need to keep moving.
6. Continue until your chin clearly passes the bar.
7. Lower yourself under control until your arms are straight and your foot is back on the bench.

## Common mistakes

- Pushing mostly with the leg
- Stopping short of full hang
- Craning neck over bar
- Half reps at the top
- Shrugging shoulders toward ears

## Form cues

- Drive elbows down
- Chest toward the bar
- Use leg only as needed
- Let arms fully hang

## How much to do

- **Strength** (good fit): 3–4 sets of 5–8 reps · rest 2 min · 2 reps in reserve · lower 3 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 12–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Single Arm Half Kneeling Cable Lat Pulldown](https://seto.fit/exercises/single-arm-half-kneeling-cable-lat-pulldown/), [Dual Cable Lat Pulldown](https://seto.fit/exercises/dual-cable-lat-pulldown/)
- **Suspension trainer**: [Suspension Trainer Chin-Up](https://seto.fit/exercises/suspension-trainer-chin-up/)
- **Machine**: [Machine High Row](https://seto.fit/exercises/machine-high-row/), [Lat Pulldown (Close Overhand Grip)](https://seto.fit/exercises/lat-pulldown-close-overhand-grip/)
- **Resistance bands**: [Band Assisted Chin-Up](https://seto.fit/exercises/band-assisted-chin-up/), [Prone Resistance Band Superman Lat Pulldown](https://seto.fit/exercises/prone-resistance-band-superman-lat-pulldown/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Lat Pulldown](https://seto.fit/exercises/lat-pulldown/) — Beginner
- Easier: [Bench Assisted Chin-Up](https://seto.fit/exercises/bench-assisted-chin-up/) — 35% of bodyweight
- **This exercise: Bench Assisted Pull-Up — 40% of bodyweight**
- Harder: [Pull-Up](https://seto.fit/exercises/pull-up/) — 100% of bodyweight
- Harder: [Commando Pull-Up](https://seto.fit/exercises/commando-pull-up/) — 105% of bodyweight

## Quick answers

### What muscles does the Bench Assisted Pull-Up work?

Primary: Lats 9/10, Biceps 7/10. Also works: Upper back 6/10, Rhomboids 5/10, Teres major 5/10, Rear delts 4/10.

### Which joints does the Bench Assisted Pull-Up load?

Shoulder: moderate, Elbow: low, Wrist: low. Shoulder — lighter options: Assisted Pull-Up, Assisted Chin-Up, Band Assisted Chin-Up.

### When should I do the Bench Assisted Pull-Up in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.

### How many sets and reps of the Bench Assisted Pull-Up?

Strength: 3–4 sets of 5–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 12–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Bench Assisted Pull-Up?

Cable machine: Single Arm Half Kneeling Cable Lat Pulldown, Dual Cable Lat Pulldown. Suspension trainer: Suspension Trainer Chin-Up. Machine: Machine High Row, Lat Pulldown (Close Overhand Grip). Resistance bands: Band Assisted Chin-Up, Prone Resistance Band Superman Lat Pulldown.

### What is an easier version of the Bench Assisted Pull-Up?

Bench Assisted Chin-Up (35% of bodyweight), Lat Pulldown (Beginner).

### What is a harder version of the Bench Assisted Pull-Up?

Pull-Up (100% of bodyweight), Commando Pull-Up (105% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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