Seated Chin-up (legs elevated)
Expert Advice
Focus on pulling with your lats and minimize the use of biceps by keeping your wrists straight throughout the movement.
How-to-do Steps
- Sit under a chin-up bar with legs elevated and extended in front of you.
- Grip the bar with palms facing you, slightly closer than shoulder-width.
- Pull your body up towards the bar, leading with your chest.
- Lower back down with control and repeat.
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Muscles Worked
Seated Chin-up (legs elevated) primarily targets the Lats, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats100%
Equipment
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Seated Chin-up (legs elevated) work?
Seated Chin-up (legs elevated) primarily targets the Lats. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Seated Chin-up (legs elevated)?
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 Seated Chin-up (legs elevated) suitable for beginners?
Seated Chin-up (legs elevated) 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.
