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Lats · Intermediate

Seated Pull up (legs elevated)

Legs-elevated seated pull-up increasing bodyweight demand by reducing lower-body assistance.

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Exercise overview

Training details

LatsUpper BackBicepsForearmsCore

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Sit beneath a secure low pull-up bar and place both heels on an elevated bench or support in front.
  2. 02Grip the bar, keep the body long from shoulders to heels, and begin with the arms extended.
  3. 03Pull the chest toward the bar while keeping the hips lifted and legs quiet.
  4. 04Pause without shrugging, bending at the hips, or pushing through the heels.
  5. 05Lower slowly to straight arms and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionSeated Pull upRelated variationPull-UpsRelated variationNarrow Seated Chin-Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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