Exercise guide
Seated Chin-Up
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
The Seated Chin-Up is a vertical pulling regression that uses a bench to support a portion of your body weight, making it an ideal compound movement for building the foundational strength and mechanics required for full chin-ups.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set a barbell in a power rack at a height where you can just reach it while seated on a flat bench.
- Place the flat bench directly underneath the bar.
- Sit on the bench and grasp the bar with an underhand (supinated) grip, hands shoulder-width apart.
- Position your feet flat on the floor with your knees bent at a 90-degree angle.
How to do it
- Exhale as you pull your chest toward the bar by driving your elbows down toward your ribs.
- Continue the movement until your chin clears the bar, keeping your torso as vertical as possible.
- Inhale as you slowly lower yourself back to the starting position using a controlled 3-second eccentric tempo.
- Stop just before your glutes touch the bench to maintain constant tension on the lats and biceps.
Form checklist
- Keep your chest proud and shoulders pulled away from your ears.
- Minimize the use of your legs; they should only provide enough assistance to complete the rep.
- Ensure your elbows stay tucked close to your body rather than flaring out.
- Maintain a neutral neck position by looking straight ahead throughout the set.
Pro tips
- Focus on initiating the pull by depressing your shoulder blades first to ensure the lats are doing the primary work.
- Imagine trying to pull the bar through the floor to create a stronger mind-muscle connection with your back muscles.
Make it harder
- Extend your legs straight out in front of you on the floor to reduce the amount of weight supported by your lower body.
- Perform the movement with a 2-second pause at the top of the rep to maximize peak contraction in the biceps and lats.
Frequently asked
- What muscles does the seated chin-up work?
- The seated chin-up primarily targets the biceps, lats, and trapezius, and also works the abs, erector spinae, and obliques as secondary muscles.
- What equipment do you need for the seated chin-up?
- The seated chin-up uses barbell.
- Is the seated chin-up good for beginners?
- Yes. The seated chin-up is a beginner-friendly movement and a strong foundation to build on.