10 Best Bench Pull-ups Alternatives for Limited Equipment

Bench Pull-ups are done hanging. Ranked closest by our scoring: Pullups, the Rear Pull-up and Rocky Pull-ups/pulldowns. Five harder versions, among them the Pull-up and the Rocky Pull-up Pulldown, are listed below as progressions rather than swaps.

Bench Pull-upsWatch the Bench Pull-ups

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do Bench Pull-ups

The steps for Bench Pull-ups themselves, so you can judge how close each substitute below really is.

Lats, with biceps, forearms · Bodyweight · Intermediate · Compound

  1. Position yourself under a bar or a sturdy horizontal surface that is at chest height.
  2. Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart.
  3. Hang with your arms fully extended and your body straight.
  4. Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows.
  5. Continue pulling until your chin is above the bar or surface.
  6. Lower yourself back down to the starting position with control.
  7. Repeat for the desired number of repetitions.

The 10 Best Bench Pull-ups Alternatives

10 substitutes, ranked by how closely each one matches Bench Pull-ups on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Pullups

    1. Pullups

    99% match

    Lats · Intermediate · Compound

    It uses the same equipment and still works the lats.

    • Bodyweight
    How to perform it
    1. Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
    2. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
    3. Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
    4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
    5. Repeat this motion for the prescribed amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: pull-up, the same as Bench Pull-ups
    • Primary muscle: lats, the same as Bench Pull-ups
    • Equipment: bodyweight only, the same as Bench Pull-ups
    • Body position: hanging, the same as Bench Pull-ups
  2. Pull-upPlay demonstration

    Progression

    2. Pull-up

    99% match

    Lats · Advanced · Compound

    Pick this when you want a harder version that still works the lats.

    • Bodyweight
    How to perform it
    1. Hang from a pull-up bar with your palms facing away from you and your arms fully extended.
    2. Engage your core and squeeze your shoulder blades together.
    3. Pull your body up towards the bar by bending your elbows and bringing your chest towards the bar.
    4. Pause at the top of the movement, then slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: pull-up, the same as Bench Pull-ups
    • Primary muscle: lats, the same as Bench Pull-ups
    • Equipment: bodyweight only, the same as Bench Pull-ups
    • Body position: hanging, the same as Bench Pull-ups
  6. Rocky Pull-ups/pulldowns

    6. Rocky Pull-ups/pulldowns

    99% match

    Lats · Intermediate · Compound

    A straight swap when you want to keep working the lats.

    • Other
    How to perform it
    1. Grab the pull-up bar with the palms facing forward using a wide grip.
    2. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
    3. Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
    4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
    5. Now repeat the same movements as described above except this time your torso will remain straight as you go up and the bar will touch the back of the neck instead of the upper chest. Tip: Use the head to lean forward slightly as it will help you properly execute this portion of the exercise.
    6. Once you have lowered yourself back down to the starting position, repeat the exercise for the prescribed amount of repetitions in your program.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: pull-up, the same as Bench Pull-ups
    • Primary muscle: lats, the same as Bench Pull-ups
    • Equipment: bodyweight only, the same as Bench Pull-ups
    • Body position: hanging, the same as Bench Pull-ups

Bench Pull-ups FAQ

What muscles does Bench Pull-ups work?

Bench Pull-ups primarily target the latissimus dorsi while recruiting the teres major, posterior deltoids, rhomboids and biceps. Emphasize pulling the elbows down and back and retracting the scapulae to maximize lat and scapular stabilizer activation.

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