Wide Seated Pull up

Master the wide seated pull-up to build a stronger back and improve upper body strength.

IntermediateBack Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Wide Seated Pull up

Compound

Seated Pull up (low bar position)

Back · Body weight

Intermediate

Compound

Seated Pull up

Back · Body weight

Intermediate

Compound

Seated Pull up (legs elevated)

Back · Body weight

Advanced

Compound

Rear Pull up

Back · Body weight

Advanced

Description

A pull-up variation where you sit on the ground and pull yourself up with a wide grip on the bar. This exercise primarily targets the latissimus dorsi, biceps, and deltoids.

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How to do Wide Seated Pull up

01
Setup
Position a sturdy pull-up bar at a height that allows you to sit on the floor directly beneath it with your arms fully extended overhead.
02
Setup
Sit on the floor with your legs extended forward, grasping the bar with a wide overhand grip, significantly wider than shoulder-width.
03
Setup
Ensure your body is aligned directly under the bar, and your arms are fully extended, engaging your lats slightly.
04
Initiate the pull by retracting your shoulder blades and driving your elbows down towards your hips, pulling your chest towards the bar. Exhale as you pull.
05
Continue pulling until your upper chest is close to or touches the bar, squeezing your shoulder blades together at the top of the movement.
06
Slowly and controlled, lower your body back to the starting position with fully extended arms, resisting the descent. Inhale as you lower.

Tips

Focus on leading with your chest: Visualize pulling your chest to the bar, rather than just pulling up with your arms, to better engage your latissimus dorsi.
Maintain core tension: Keep your core braced throughout the movement to stabilize your torso and prevent excessive swinging or momentum.
Control the eccentric phase: Slowly lowering your body builds significant strength and helps with muscle growth, so avoid dropping quickly.
Engage your lats from the start: Before initiating the pull, slightly depress your shoulder blades to pre-activate your lats and maximize their involvement.

Common mistakes

Using momentum to pull up: Avoid swinging your torso or using leg drive to assist the pull; focus on a controlled, strict movement to isolate the back muscles effectively.
Not achieving full range of motion: Ensure your arms are fully extended at the bottom and your upper chest reaches the bar at the top to maximize muscle activation.
Shrugging shoulders at the top: Keep your shoulders depressed and retracted, avoiding shrugging towards your ears, to prevent unnecessary trap involvement and potential strain.

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Questions

Is Wide Seated Pull up good for beginners?

Wide Seated Pull up 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 Wide Seated Pull up?

You need Body weight to perform Wide Seated Pull up. 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 Wide Seated Pull up?

Focus on leading with your chest: Visualize pulling your chest to the bar, rather than just pulling up with your arms, to better engage your latissimus dorsi. Maintain core tension: Keep your core braced throughout the movement to stabilize your torso and prevent excessive swinging or momentum. Control the eccentric phase: Slowly lowering your body builds significant strength and helps with muscle growth, so avoid dropping quickly. Engage your lats from the start: Before initiating the pull, slightly depress your shoulder blades to pre-activate your lats and maximize their involvement.

What are common mistakes when doing Wide Seated Pull up?

Using momentum to pull up: Avoid swinging your torso or using leg drive to assist the pull; focus on a controlled, strict movement to isolate the back muscles effectively. Not achieving full range of motion: Ensure your arms are fully extended at the bottom and your upper chest reaches the bar at the top to maximize muscle activation. Shrugging shoulders at the top: Keep your shoulders depressed and retracted, avoiding shrugging towards your ears, to prevent unnecessary trap involvement and potential strain.