Pull Up with Bent Knee Between Chairs
Description
The pull up with bent knee between chairs is a creative at home pull up using two chairs to support a sturdy bar. Bending the knees lowers the bodyweight load and makes pull ups accessible to more lifters.
Muscle Group
Equipment Required
Pull Up with Bent Knee Between Chairs Instructions
- Place a sturdy bar across two chairs about shoulder width apart.
- Test the setup carefully to confirm it can hold your weight.
- Sit between the chairs with the bar above your head.
- Reach up and grip the bar with hands shoulder width apart.
- Bend your knees and let your feet rest on the floor for assistance.
- Pull your chest up to the bar by driving the elbows down.
- Use the legs lightly only as needed to assist the pull.
- Lower yourself slowly back to full arm extension and repeat.
Pull Up with Bent Knee Between Chairs Form & Visual
Pull Up with Bent Knee Between Chairs Benefits
- Builds pull up strength using only chairs and a bar.
- Bent knees and floor contact help scale difficulty.
- Trains the lats and biceps with bodyweight.
- Develops grip and back strength.
- Excellent at home substitute for assisted pull up machines.
- Easy to progress by lifting the feet off the floor.
Pull Up with Bent Knee Between Chairs Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Rhomboids
- Trapezius
- Forearm flexors
Pull Up with Bent Knee Between Chairs Variations & Alternatives
- Pull Up
- Chin Up
- Assisted Pull Up
- Negative Pull Up
