Weighted Pull Up vs Bench Pull Up
Which one fits your Back workout plan?
Contents
Planfit users log Weighted Pull Up more often — 270 sessions vs 53. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Weighted Pull Up and Bench Pull Up and pick the one that fits your Back workout.
Weighted Pull Up vs Bench Pull Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Weighted Pull Up more often — 270 sessions compared to 53 for Bench Pull Up.
What most people do isn't always what fits you. Weighted Pull Up and Bench Pull Up differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Weighted Pull Up and Bench Pull Up Differ
| What differs | Weighted Pull Up | Bench Pull Up |
|---|---|---|
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 270 sessions | 53 sessions |
How to Do Weighted Pull Up
Weighted Pull Up Muscles Worked: Back
Form
- 1. Please pull your arms back until your chest touches the bar.
- 2. While bringing your shoulder blades together, naturally pull your arms back.
- 3. With your chest relaxed, slowly return to the starting position.
Coach's Tips
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please rise using the strength of your shoulder blades, not your arms.
For a full Weighted Pull Up guide with alternatives and benefits, see the Weighted Pull Up exercise guide.
How to Do Bench Pull Up
Bench Pull Up Muscles Worked: Back
Form
- 1. Please pull your arms until your chest touches the bar.
- 2. While bringing your shoulder blades together, gently pull your arms.
- 3. With your chest relaxed, slowly return to the starting position.
Coach's Tips
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please rise using the strength of your shoulder blades, not your arms.
For a full Bench Pull Up guide with alternatives and benefits, see the Bench Pull Up exercise guide.
Frequently Asked Questions
Which is better for Back, Weighted Pull Up or Bench Pull Up?
Planfit users log Weighted Pull Up more often — 270 sessions against 53 for Bench Pull Up. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Weighted Pull Up and Bench Pull Up need?
Weighted Pull Up needs a pull-up bar, and Bench Pull Up needs a pull-up bar.
Which is easier to start with?
Bench Pull Up is the easier place to start. Move to Weighted Pull Up once your form holds up.
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