Seated Pull Up

Seated Pull Up


This exercise involves pulling your body weight up towards a bar while seated. It primarily targets the muscles in your back, shoulders, and arms. It can be modified to suit different fitness levels by adjusting the resistance or using assistance bands.

Muscle Group

Equipment Required

Seated Pull Up Instructions

  1. Find a sturdy chair or bench to sit on.
  2. Place your hands on the edge of the chair or bench, shoulder-width apart.
  3. Slide your feet forward until your butt is off the chair and your arms are fully extended.
  4. Bend your elbows and pull your chest towards the chair or bench.
  5. Pause for a second at the top of the movement, then slowly lower yourself back down to the starting position.
  6. Repeat for desired number of reps.

Seated Pull Up Form & Visual

Seated Pull Up

Seated Pull Up Benefits

  • Strengthens the back muscles, including the latissimus dorsi, rhomboids, and trapezius
  • Improves posture and spinal alignment
  • Increases grip strength
  • Targets the biceps and forearms as secondary muscles
  • Can be modified for different fitness levels by adjusting the weight or resistance
  • Can be done with a variety of equipment, including a cable machine, resistance bands, or a pull-up bar

Seated Pull Up Muscles Worked

  • Latissimus dorsi
  • Trapezius
  • Rhomboids
  • Biceps brachii
  • Forearm muscles

Seated Pull Up Variations & Alternatives

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