Wide Seated Pull-Up
Description
The wide seated pull-up is performed at a low pull-up bar with the feet planted on the floor in a long-seated or assisted position. The wide grip emphasizes the lats. It is useful for building toward a full hanging wide grip pull-up.
Muscle Group
Equipment Required
Wide Seated Pull-Up Instructions
- Set up a low pull-up bar at about waist height.
- Sit on the floor under the bar with legs extended straight.
- Reach up and grab the bar with a wide overhand grip.
- Press your heels into the floor and brace your core.
- Pull your chest up toward the bar by driving your elbows down and back.
- Squeeze your shoulder blades together at the top.
- Continue until your chest is close to the bar.
- Lower yourself slowly back to the start.
Wide Seated Pull-Up Form & Visual
Wide Seated Pull-Up Benefits
- Builds the lats
- Wide grip emphasizes back width
- Useful as a pull-up progression
- Reduces full bodyweight load
- Builds back strength
- Improves grip endurance
Wide Seated Pull-Up Muscles Worked
- Latissimus dorsi
- Rhomboids
- Biceps brachii
- Rear deltoid
Wide Seated Pull-Up Variations & Alternatives
- Wide Grip Pull-Up
- Inverted Row
- Lat Pulldown
- Australian Pull-Up
