Seated Chin-Up
Build upper body strength with seated chin-ups! A modified exercise, great for beginners to build back and arm muscles.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin by sitting on the floor under a secured chin-up bar. Your legs should be extended in front of you.
2. Reach up and grab the bar with a supinated grip (palms facing you) that's slightly closer than shoulder-width apart. Your arms should be fully extended and your body should be sitting up straight, creating a slight angle.
3. Pull yourself up by flexing the elbows and retracting the shoulder blades, bringing your chest towards the bar while keeping your body straight.
4. Continue the upward movement until your chin is above the bar level.
5. Pause briefly, squeezing your shoulder blades together at the top of the movement to ensure full engagement of the back muscles.
6. Lower yourself back down with a controlled motion to the starting position, straightening your arms and feeling a stretch in your lats.
7. Repeat for the desired number of repetitions, maintaining good form throughout.
Ensure the movement is slow and controlled; avoid using momentum to complete the pull. Proper form is crucial for maximizing the benefits and reducing the risk of injury.
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