About this exercise
This version of the pull-up is performed from a seated position on the floor with legs extended straight in front. It emphasizes strict upper body pulling strenght and core control, with no momentum or leg movement.
Seated pull-up
Step by step instructions, muscle activation and variants for the Seated pull-up.
MediumMiddle back
How to Perform
- Sit on the ground under a pull-up bar, legs extended
- Grab the bar with an overhand grip
- Engage your core and pull your chin above the bar using only your upper body
- Lower yourself with control
Muscle Activation
Primary
Middle back
Secondary
BicepsInner forearm
Common Mistakes
Common mistakes content is coming soon.
About the Seated pull-up
The Seated pull-up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.