Seated Pull-Up
Build upper body strength with Seated Pull-Ups! A modified pull-up that's perfect for beginners. Get stronger, one rep at a time!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Set up a pull-up bar on a power tower or similar apparatus that allows you to sit on the ground while grabbing the bar with both hands.
2. Sit directly below the bar with your legs extended in front of you.
3. Grab the bar with an overhand grip (palms facing away from you) slightly wider than shoulder-width apart.
4. Keep your torso straight and engage your core.
5. Pull yourself upwards by bending your elbows and squeezing your shoulder blades together, aiming to bring your upper chest towards the bar.
6. Keep the movement controlled as you rise to the top of the movement; do not use momentum to swing yourself up.
7. Pause briefly at the top of the movement, with your chin above or level with the bar.
8. Slowly lower yourself back down to the starting position, fully extending your arms and getting a good stretch in your lats.
9. Repeat for the desired number of repetitions and sets, ensuring to maintain good form throughout.
Remember to perform the exercise in a controlled manner, focusing on using your back muscles to execute the pull rather than relying on the momentum which can lead to injury. Also, adjust the difficulty by changing the angle of your body; the more horizontal you are, the more challenging the exercise becomes.
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