Seated Pull-Up

Muscles worked

Setup

1. Set a barbell in a power rack at a height where you can reach it with fully extended arms while seated on a bench.
2. Place a flat bench directly underneath the barbell.
3. Sit on the bench and grasp the bar with an overhand grip, slightly wider than shoulder-width.
4. Position your feet flat on the floor with knees bent to provide adjustable assistance.

How to do it

1. Exhale as you pull your chest toward the bar by driving your elbows down toward your ribcage.
2. Use your legs only as much as necessary to assist the vertical movement, keeping your torso upright.
3. Pause briefly at the top when the bar is near your upper chest.
4. Inhale as you slowly lower yourself back to the starting position with a controlled 3-second eccentric phase.

Form checklist

• Keep your chest lifted and shoulders depressed; do not let your shoulders shrug toward your ears.
• Maintain a vertical torso throughout the movement rather than leaning back excessively.
• Ensure your elbows stay in line with your torso rather than flaring out wide.
• Keep your core engaged to prevent arching the lower back.

Pro tips

• Focus on 'pulling through the elbows' to maximize lat engagement and minimize bicep dominance.
• Initiate the movement by retracting your scapula (squeezing shoulder blades) before the arms start bending.

Make it harder

• Extend your legs straight out in front of you on the floor to reduce the amount of leg assistance.
• Perform the movement with a 2-second pause at the peak contraction to increase time under tension.

Frequently asked

What muscles does the seated pull-up work?

The seated pull-up primarily targets the lats, rhomboids, and trapezius, and also works the abs, biceps, deltoids, forearms, and obliques as secondary muscles.

What equipment do you need for the seated pull-up?

The seated pull-up uses barbell.

Is the seated pull-up good for beginners?

The seated pull-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius
• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
• Band One Arm Twisting Seated RowIntermediate · lats, rhomboids, and trapezius
• Barbell Incline RowIntermediate · lats, rhomboids, and trapezius