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Lats · Intermediate

Seated Pull up

Feet-assisted seated pull-up from a low bar, using the legs to scale vertical and diagonal pulling demand.

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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 with the feet planted in front and both hands gripping the bar.
  2. 02Keep the hips low, arms long, and chest lifted while the feet provide only the assistance needed.
  3. 03Pull the chest toward the bar by driving the elbows down and back.
  4. 04Pause without shrugging or pushing excessively through the legs.
  5. 05Lower under control 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.

Harder progressionSeated Pull up (legs elevated)Harder progressionPull-UpsRelated variationNarrow Seated Chin-UpRelated variationElevator Pronated Pull UpRelated variationAssisted Pull-Up MachineRelated variationRocky Pull Up Pulldown

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Alternatives

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