Pull-up with Bent Knee between Chairs

Expert Advice

Engage your lats by drawing your elbows down and back, and avoid using your legs to kick up for momentum.

How-to-do Steps

Position two sturdy chairs as described in the previous exercises.
Lie between the chairs and grasp the seats with a pronated grip (palms facing away).
Bend your knees to keep your feet on the ground.
Pull yourself up towards the chairs, focusing on using your back muscles.
Lower yourself back down with control to the starting position.
Repeat for the desired number of repetitions.

Track Pull-up with Bent Knee between Chairs in FitAI

Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.

Start Free

Muscles Worked

Pull-up with Bent Knee between Chairs primarily targets the Lats, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Lats40%

Secondary

Biceps20%

Forearms20%

Shoulders10%

Traps10%

Equipment

Body Weight

Exercise Type

Strength

Sets & Reps Guidance

Beginner2 x 10-12

Intermediate3 x 8-10

Advanced4 x 6-8

Frequently Asked Questions

What muscles does Pull-up with Bent Knee between Chairs work?

Pull-up with Bent Knee between Chairs primarily targets the Lats. Secondary muscles involved include Biceps, Forearms, Shoulders, Traps. It is classified as a Strength exercise performed with Body Weight.

How many sets and reps should I do for Pull-up with Bent Knee between Chairs?

For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.

Is Pull-up with Bent Knee between Chairs suitable for beginners?

Pull-up with Bent Knee between Chairs is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.