Seated Chin up Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Infraspinatus, Teres Major, Brachioradialis, Teres Minor, Trapezius Middle Fibers, Deltoid Posterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Chin up with legs supported
Visualised Target Muscle Groups
Front
Back
How to: Seated Chin up
- Sit on a bar or elevated surface with your legs hanging down.
- Grab the bar with an underhand grip, hands shoulder-width apart.
- Engage your core and pull your chin above the bar, focusing on squeezing your shoulder blades together.
- Lower yourself back down to starting position and repeat.
Common Mistakes
- Not fully extending your arms at the bottom.
- Using momentum instead of controlled movement.
- Letting the shoulders rise towards the ears.
Modifications
- Use a resistance band for assistance.
- Perform the exercise seated on a bench for additional support.
Tips
- Engage your core to maintain stability throughout the movement.
- Avoid swinging your body; focus on controlled motion.
- Position your body so that your elbows are fully extended at the bottom of the movement.
Seated Chin up Alternatives
Tags
back
strength
pull
bodyweight
muscle
upper body
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