Seated Pull up (low bar position)

Description

How to do Seated Pull up (low bar position)

1. 01
   Setup

   Sit on the floor directly beneath a low horizontal bar, ensuring your legs are extended forward and your body is aligned with the bar.

2. 02
   Setup

   Grasp the bar with an overhand grip, slightly wider than shoulder-width, allowing your arms to fully extend and your shoulders to slightly elevate.

3. 03

   Initiate the pull by engaging your lats and retracting your shoulder blades, driving your elbows down and back towards your hips.

4. 04

   Continue pulling your chest towards the bar until your chin clears the bar or your upper chest lightly touches it, maintaining a tight core to prevent body swinging.

5. 05

   Slowly and with control, extend your arms to lower your body back to the starting position, allowing your shoulder blades to protract slightly at the bottom.

Tips

• Focus on driving your elbows towards your hips to maximize lat engagement rather than just pulling with your biceps.
• Control the eccentric (lowering) phase for at least 2-3 seconds; this builds strength and improves muscle control.
• To modify difficulty, bend your knees and place your feet flat on the floor for an easier variation, or elevate your feet for a harder challenge.
• Keep your core braced throughout the movement to maintain a stable torso and prevent unnecessary arching of the lower back.

Common mistakes

• Relying too much on arm strength instead of back muscles: Actively think about pulling with your lats by imagining squeezing a pencil between your shoulder blades.
• Rushing the descent: Control the lowering portion of the exercise to maximize time under tension and build greater strength throughout the full range of motion.
• Shrugging your shoulders excessively: Keep your shoulders depressed and away from your ears as you pull to properly engage your back muscles and protect your neck.