Seated Pull 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
- 5.5
- Alternate Names
- Seated Lat Pull Up
How to: Seated Pull up
- Sit on a bench or chair with your feet flat on the ground.
- Grasp the bar overhead with an appropriate grip.
- Engage your core and pull your chest towards the bar.
- Keep your elbows close to your body while pulling.
- Lower your body back to the starting position in a controlled manner.
Common Mistakes
- Using momentum to swing the body.
- Not fully extending the arms at the bottom.
- Focusing too much on the arms rather than the back muscles.
Modifications
- Perform assisted variations by using bands or support.
- Keep feet on the floor for beginners.
Tips
- Focus on engaging your back rather than pulling with your arms.
- Ensure your torso remains upright and doesn't lean too far back.
- Breathe out during the pull-up and in while lowering.
Seated Pull up Alternatives
Tags
back
strength
lat pulldown
bodyweight
intermediate
pull up