Seated pull-up (legs elevated) - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Seated pull-up (legs elevated)

Step by step instructions, muscle activation and variants for the Seated pull-up (legs elevated).

MediumMiddle back

About this exercise

The seated pull-up with legs elevated is an inverted bodyweight rowing variation where you sit beneath a fixed bar with your heels raised on an elevated surface. By pulling your chest up to the bar while keeping the body rigid, you effectively load the lats and upper back with a higher percentage of your bodyweight compared to a standard Australian pull-up.

How to Perform

  • Position a pull-up bar at roughly hip height and place a bench or step in front of it
  • Sit beneath the bar and grip it with palms facing away (overhand grip), hands slightly wider than shoulder width
  • Elevate your heels onto the bench so your body forms a straight line from shoulders to feet
  • Brace your core and keep your body rigid throughout the movement
  • Pull your chest up toward the bar by driving your elbows toward your hips
  • Continue until your chest touches or comes close to the bar
  • Slowly lower yourself back to the straight-arm starting position under control
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Middle back
Secondary
BicepsCoreTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Seated pull-up (legs elevated)

The Seated pull-up (legs elevated) 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.

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