Exercise guide
Seated Chin-Up Legs Elevated
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Waist
This variation targets the lats and biceps while heavily engaging the core by elevating the legs, which shifts the center of gravity and increases the demand on the upper body and abdominals.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set a pull-up bar or a barbell in a power rack at a height where you can reach it while seated on the floor.
- Place a flat bench in front of the bar at a distance that allows your legs to be fully extended.
- Sit on the floor directly under the bar and place your heels on the bench with legs straight.
- Grasp the bar with an underhand (supinated) grip, shoulder-width apart.
How to do it
- Exhale as you pull your chest toward the bar by driving your elbows down and back.
- Maintain a rigid L-sit posture, keeping your legs straight and core braced throughout the ascent.
- Squeeze your shoulder blades together at the top of the movement, ensuring your chin clears the bar.
- Inhale as you lower yourself back to the starting position with a controlled 3-second eccentric phase.
Form checklist
- Keep your core locked to prevent your hips from sagging toward the floor.
- Ensure your chest reaches the bar rather than just reaching with your chin.
- Maintain full extension of the arms at the bottom of each rep without 'bottoming out' on the floor.
- Keep your legs straight and heels pressed firmly into the bench for stability.
Pro tips
- Focus on pulling through the elbows rather than the hands to maximize lat and bicep engagement.
- Pause for one second at the peak of the movement to emphasize the contraction in the mid-back and biceps.
Make it harder
- Place a weight plate on your lap to increase the resistance of the pull.
- Slow down the lowering phase to 5 seconds to increase time under tension and metabolic stress.
Frequently asked
- What muscles does the seated chin-up legs elevated work?
- The seated chin-up legs elevated primarily targets the biceps, lats, and trapezius, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the seated chin-up legs elevated?
- The seated chin-up legs elevated uses pull up bar.
- Is the seated chin-up legs elevated good for beginners?
- The seated chin-up legs elevated is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.