Seated Chin Up
Description
The seated chin-up is the same as the seated pull-up but uses a supinated (underhand) grip, shifting more emphasis to the biceps. You sit on the floor under a low bar, grip it underhand, and pull yourself up with leg assistance.
Equipment Required
Seated Chin Up Instructions
- Set a bar at about arm’s length above while seated. Sit under it with legs extended.
- Grip the bar with an underhand (supinated) grip.
- Pull yourself up. Your heels stay on the floor for assistance.
- Pull until your chin is above or near the bar.
- Lower under control.
- The underhand grip shifts more work to the biceps.
- Bend knees more for more assistance.
- Aim for 8 to 12 reps.
Seated Chin Up Form & Visual
Seated Chin Up Benefits
- More bicep emphasis than seated pull-up
- Chin-up regression for beginners
- Adjustable leg assistance
- Builds pulling and bicep strength
- Progresses toward chin-ups
- Accessible starting point
Seated Chin Up Muscles Worked
- Latissimus dorsi
- Biceps brachii (increased)
- Brachialis
- Trapezius (lower)
- Forearms
