Seated Pull up (legs elevated)
Master the challenging Seated Pull-up with elevated legs to build immense upper body strength, targeting your lats, biceps, and shoulders effectively.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
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Variations of Seated Pull up (legs elevated)
Description
A seated pull up with legs elevated is a challenging bodyweight exercise that targets the back, shoulders and arms.
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How to do Seated Pull up (legs elevated)
- 01Setup
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.
- 02Setup
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.
- 03
Engage your core and back muscles, pulling your chest towards the bar while maintaining a rigid, straight body. Exhale as you pull.
- 04
Focus on driving your elbows down and back, bringing your chin above the bar, ensuring your shoulders remain depressed and away from your ears.
- 05
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.
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Get Ellim — FreeQuestions
Is Seated Pull up (legs elevated) good for beginners?
Seated Pull up (legs elevated) is rated advanced. 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 (legs elevated)?
You need Body weight to perform Seated Pull up (legs elevated). 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 (legs elevated)?
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.
What are common mistakes when doing Seated Pull up (legs elevated)?
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.
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Free · iPhone only · Available on the App Store