Seated Pull up (legs elevated)

Description

How to Do Seated Pull up (legs elevated)

1. 1
   Setup

   Position yourself under a sturdy low bar, setting up an elevated surface (e.g., a bench or box) for your heels directly in front of you.

2. 2
   Setup

   Grasp the bar with an overhand grip, slightly wider than shoulder-width, and extend your arms fully. Elevate your heels onto the surface so your body forms a straight line from head to heels, with your glutes just off the floor.

3. 3

   Engage your core and back muscles, pulling your chest towards the bar while maintaining a rigid, straight body. Exhale as you pull.

4. 4

   Focus on driving your elbows down and back, bringing your chin above the bar, ensuring your shoulders remain depressed and away from your ears.

5. 5

   Slowly lower your body back to the starting position with controlled movement, fully extending your arms. Inhale as you descend.

Tips

• Maintain a rigid, plank-like body throughout the entire movement to ensure proper core engagement and maximize tension on your back muscles.
• Initiate the pull by thinking about driving your elbows towards your hips, rather than just bending your arms, to better engage your lats.
• Control the eccentric (lowering) phase for 2-3 seconds to maximize muscle growth and improve overall strength and stability.
• Adjust the height of your leg elevation or the bar to modify difficulty; higher legs or a lower bar will make the exercise more challenging.

Common Mistakes

• ×Sagging hips during the pull compromises core engagement and reduces the effectiveness of the back muscles; maintain a straight line from head to heels throughout the movement.
• ×Using momentum to swing up reduces the muscle's time under tension and can lead to injury; perform each repetition with a slow, controlled pull and descent.
• ×Shrugging your shoulders towards your ears during the pull can strain the neck; keep your shoulders depressed and packed down throughout the movement.