Seated Pull-Up Legs Elevated

Muscles worked

Setup

1. Set a barbell in a power rack or use a low pull-up bar at a height where your arms are fully extended while your glutes are just above the floor.
2. Place a flat bench in front of the bar and rest your heels on it so your legs are extended and parallel to the floor.
3. Grip the bar with an overhand grip, slightly wider than shoulder-width.
4. Position your torso directly underneath the bar so your spine is perfectly vertical.

How to do it

1. Exhale as you pull your chest toward the bar by driving your elbows straight down toward your hips.
2. Maintain a proud chest and squeeze your shoulder blades together at the top of the movement.
3. Inhale as you slowly lower yourself back to the starting position using a controlled 3-second eccentric tempo.
4. Stop just before your glutes touch the floor to maintain constant tension on the lats.

Form checklist

• Keep your core braced to prevent your hips from sagging or swinging during the pull.
• Ensure your elbows point down to the floor, not out to the sides.
• Keep your shoulders depressed (away from your ears) throughout the entire range of motion.
• Maintain a vertical torso path; avoid leaning back into a horizontal rowing motion.

Pro tips

• Initiate the lift with a 'scapular shrug' by pulling your shoulder blades down before your arms start to bend.
• Focus on the mind-muscle connection by imagining your hands are just hooks and you are pulling from the elbows.

Make it harder

• Place a weight plate on your lap to increase the resistance.
• Add a 2-second isometric hold at the top of each rep with your chin over the bar.

Frequently asked

What muscles does the seated pull-up legs elevated work?

The seated pull-up legs elevated primarily targets the lats, rhomboids, and trapezius, and also works the forearms, grip muscles, and serratus anterior as secondary muscles.

What equipment do you need for the seated pull-up legs elevated?

The seated pull-up legs elevated uses pull up bar.

Is the seated pull-up legs elevated good for beginners?

The seated pull-up legs elevated is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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