Seated Pull up between Chairs

Build upper body and back strength with the seated pull-up between chairs. This effective bodyweight exercise targets lats, biceps, and shoulders,

IntermediateBack Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 1 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Seated Pull up between Chairs

Compound

Seated Pull up (low bar position)

Back · Body weight

Intermediate

Compound

Seated Pull up

Back · Body weight

Intermediate

Compound

Pull up with Bent Knee between Chairs

Back · Body weight

Advanced

Compound

Wide Seated Pull up

Back · Body weight

Intermediate

Description

A seated pull up exercise that is performed between two chairs for strengthening upper body muscles.

Save Seated Pull up between Chairs to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Seated Pull up between Chairs

01
Setup
Position two sturdy, non-slip chairs facing each other, slightly wider than shoulder-width apart. Ensure they are stable and will not tip.
02
Setup
Sit on the floor between the chairs, extending your legs straight out in front of you. You can bend your knees slightly to make the exercise easier.
03
Setup
Place your hands on the inner edges of the chair seats with an overhand grip, fingers pointing towards your feet. Grip firmly to ensure stability.
04
Engage your core, depress your shoulder blades, and pull your chest up towards the imaginary bar created by the chairs. Exhale as you pull, focusing on driving your elbows towards your hips.
05
Continue pulling until your chest is level with or slightly above your hands, squeezing your shoulder blades together at the top. Maintain a neutral spine throughout the movement.
06
Slowly lower your body back down with control until your arms are fully extended, inhaling during the descent. Avoid letting your body drop quickly.

Tips

Initiate the pull with your back muscles, specifically your lats, by imagining you're pulling your elbows down and back, rather than just bending your arms.
Maintain a neutral spine and keep your core actively braced throughout the entire movement to protect your lower back and maximize stability.
Control the eccentric (lowering) phase of the movement for 2-3 seconds; this builds significant strength and muscle control.
To increase difficulty, keep your legs perfectly straight and rigid; to decrease difficulty, bend your knees and use a slight push from your heels on the floor.

Common mistakes

Hunching shoulders: Avoid shrugging your shoulders towards your ears by actively depressing them and engaging your lats throughout the pull.
Using momentum: Prevent swinging or jerking your body up by performing the movement slowly and with controlled muscle contraction.
Not achieving full range of motion: Ensure you fully extend your arms at the bottom and pull your chest to hand level at the top to maximize muscle activation.

In the Ellim app, Seated Pull up between Chairs unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train seated pull up between chairs?

Get Ellim — Free

Questions

Is Seated Pull up between Chairs good for beginners?

Seated Pull up between Chairs is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Seated Pull up between Chairs?

You need Body weight to perform Seated Pull up between Chairs. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Seated Pull up between Chairs?

Initiate the pull with your back muscles, specifically your lats, by imagining you're pulling your elbows down and back, rather than just bending your arms. Maintain a neutral spine and keep your core actively braced throughout the entire movement to protect your lower back and maximize stability. Control the eccentric (lowering) phase of the movement for 2-3 seconds; this builds significant strength and muscle control. To increase difficulty, keep your legs perfectly straight and rigid; to decrease difficulty, bend your knees and use a slight push from your heels on the floor.

What are common mistakes when doing Seated Pull up between Chairs?

Hunching shoulders: Avoid shrugging your shoulders towards your ears by actively depressing them and engaging your lats throughout the pull. Using momentum: Prevent swinging or jerking your body up by performing the movement slowly and with controlled muscle contraction. Not achieving full range of motion: Ensure you fully extend your arms at the bottom and pull your chest to hand level at the top to maximize muscle activation.