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