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Seated Pull-up (legs elevated)

Seated Pull-up (legs elevated)

The Seated Pull-up (legs elevated) is a fantastic compound exercise that primarily targets your upper back muscles, including the latissimus dorsi, rhomboids, and trapezius. This variation is an excellent option for individuals who may struggle with traditional pull-ups or want to target their upper body in a slightly different way. To perform the Seated Pull-up (legs elevated), you'll need a sturdy and secure pull-up bar. Start by sitting on the ground underneath the bar, keeping your legs fully extended and straight out in front of you. Grab onto the bar with a shoulder-width overhand grip, palms facing away from you. Engage your core, squeeze your shoulder blades together, and begin to pull yourself up towards the bar. Focus on using your back muscles to initiate the movement, and keep your elbows pointing out to the sides throughout the exercise. Try to reach a point where your chin is above or level with the bar. Lower yourself back down to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions. The Seated Pull-up (legs elevated) is an effective exercise for building upper body strength and enhancing overall posture. It can be a great addition to your strength training routine, whether you're working out at home or in the gym. Remember proper form and gradually increase the difficulty as you become more comfortable with the exercise.


  • Begin by sitting on a bench or chair with your legs extended straight out in front of you.
  • Place your hands on the edge of the bench or chair, slightly wider than shoulder-width apart, palms facing forward.
  • Engage your core and start to pull your body upward by bending your elbows and bringing your chest towards your hands.
  • Continue to pull until your chin is just above the edge of the bench or chair.
  • Pause for a moment at the top of the movement.
  • Slowly lower yourself back down to the starting position, fully extending your arms.
  • Repeat for the desired number of repetitions.
  • Make sure to keep your chest lifted, your shoulders down and back, and your elbows pointed directly behind you throughout the exercise.
  • Engage your back muscles and avoid using momentum to complete the movement.
  • To make the exercise more challenging, you can elevate your legs on an elevated surface like another bench or step.

Tips & Tricks

  • Focus on engaging your back muscles throughout the entire movement
  • Use a controlled and slow tempo to maximize muscle activation
  • Ensure proper form by keeping your shoulder blades pulled back and down
  • Increase the challenge by adding a resistance band around your feet
  • Gradually increase the height of the surface your legs are elevated on for more difficulty
  • Include variations such as wide grip pull-ups or neutral grip pull-ups to target different areas of your back
  • Maintain a neutral spine throughout the exercise to prevent strain on your lower back
  • Engage your core muscles to stabilize your body during the movement
  • Include other compound exercises like rows and lat pulldowns to strengthen your back muscles
  • Monitor your progress by tracking the number of reps and sets you can perform

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