Seated Pull-Up
Build upper body strength with Seated Pull-Ups! A modified pull-up that's perfect for beginners. Get stronger, one rep at a time!
The Seated Pull-Up is a compound exercise that mainly works the back and biceps, with help from the traps. You'll need: power tower or pull up bar.
Required Equipment
Seated Pull-Up Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Seated Pull-Up Variations and Alternatives
How to do the Seated Pull-Up
Set up a pull-up bar on a power tower or similar apparatus that allows you to sit on the ground while grabbing the bar with both hands.
Sit directly below the bar with your legs extended in front of you.
Grab the bar with an overhand grip (palms facing away from you) slightly wider than shoulder-width apart.
Keep your torso straight and engage your core.
Pull yourself upwards by bending your elbows and squeezing your shoulder blades together, aiming to bring your upper chest towards the bar.
Keep the movement controlled as you rise to the top of the movement; do not use momentum to swing yourself up.
Pause briefly at the top of the movement, with your chin above or level with the bar.
Slowly lower yourself back down to the starting position, fully extending your arms and getting a good stretch in your lats.
Repeat for the desired number of repetitions and sets, ensuring to maintain good form throughout.
Remember to perform the exercise in a controlled manner, focusing on using your back muscles to execute the pull rather than relying on the momentum which can lead to injury. Also, adjust the difficulty by changing the angle of your body; the more horizontal you are, the more challenging the exercise becomes.
---
Seated Pull-Up FAQs
What muscles does the Seated Pull-Up work?
The Seated Pull-Up mainly works the back and biceps, with help from the traps. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Seated Pull-Up?
Power tower or pull up bar.
Is the Seated Pull-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Seated Pull-Up go on?
It belongs on pull day in a push/pull/legs routine.
What are some Seated Pull-Up variations and alternatives?
Similar exercises include the Machine Assisted Pull-Up, Bench Pull-Up, Commando Pull-Up and EZ-Bar Side Leg Pull-In Sit-Up.
Training calculators
Work out the numbers behind your training before your next session.