Seated Pull Up
Description
The seated pull-up sits on the floor under a low bar and pulls yourself up by gripping the bar with an overhand grip. Your legs extend in front and your heels stay on the floor, providing assistance. It is a pull-up regression for beginners developing pulling strength.
Equipment Required
Seated Pull Up Instructions
- Set a bar at about arm’s length above you while seated on the floor.
- Sit under the bar with legs extended. Grip the bar overhand.
- Pull yourself up by driving your elbows down. Your heels slide on the floor.
- Pull until your chin is above or near the bar.
- Lower under control.
- Your legs provide partial assistance — more bent knees = more help.
- Progress to straighter legs and eventually inverted rows, then pull-ups.
- Aim for 8 to 12 reps.
Seated Pull Up Form & Visual
Seated Pull Up Benefits
- Pull-up regression for beginners
- Legs provide adjustable assistance
- Builds pulling strength progressively
- No pull-up ability needed to start
- Low bar height makes it accessible
- Progresses toward inverted rows and pull-ups
Seated Pull Up Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Trapezius (lower)
- Rhomboids
- Forearms and grip
