Seated Pull up (legs elevated) Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Trapezius Lower Fibers, Infraspinatus, Teres Major, Teres Minor, Trapezius Middle Fibers
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Elevated Seated Pull up
How to: Seated Pull up (legs elevated)
- Sit on a bench or the ground with your legs elevated.
- Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width.
- Pull your body towards the bar by engaging your shoulder blades and back.
- Pause briefly at the top before lowering yourself back down under control.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using momentum to pull up instead of engaging the back muscles.
- Not fully extending arms at the bottom of the movement.
- Shrugging shoulders instead of keeping them down and engaged.
Modifications
- Perform the exercise with feet on the ground if full elevation is challenging.
- Use resistance bands for assistance if necessary.
Tips
- Ensure proper form to avoid strain on your shoulders.
- Focus on using your back muscles to pull yourself up, not just your arms.
- Control your body movement both while pulling up and lowering down.
Seated Pull up (legs elevated) Alternatives
Tags
back
strength
pull up
bodyweight
upper body
lat pull