Seated Chin Up

Seated Chin Up


This exercise involves pulling your body up towards a bar while seated, using an underhand grip. It primarily targets the muscles in your back and biceps.

Muscle Group

Equipment Required

Seated Chin Up Instructions

  1. Find a chin-up bar that is at a height where you can sit on a bench or chair and reach it comfortably.
  2. Sit on the bench or chair and grip the bar with your palms facing towards you and your hands shoulder-width apart.
  3. Engage your core and pull your shoulder blades down and back.
  4. Bend your elbows and pull your chest towards the bar, keeping your elbows close to your body.
  5. Pause at the top of the movement and then slowly lower yourself back down to the starting position.
  6. Repeat for the desired number of repetitions.

Seated Chin Up Form & Visual

Seated Chin Up

Seated Chin Up Benefits

  • Strengthens the biceps, back, and shoulders
  • Improves grip strength
  • Targets the upper back muscles, which can improve posture
  • Can be modified for different fitness levels by adjusting the weight or using assistance bands
  • Can be done with minimal equipment, making it a convenient exercise to do at home or while traveling

Seated Chin Up Muscles Worked

  • Biceps
  • Forearms
  • Upper back (latissimus dorsi)
  • Shoulders (deltoids)

Seated Chin Up Variations & Alternatives

  • Assisted Seated Chin up
  • Weighted Seated Chin up
  • One Arm Seated Chin up
  • Close Grip Seated Chin up
  • Wide Grip Seated Chin up
  • Behind the Neck Seated Chin up
  • Isometric Seated Chin up
  • Negative Seated Chin up