Seated Pull-up
Expert Advice
Keep your shoulders down and back to avoid shrugging, which can lead to improper form and reduced effectiveness.
How-to-do Steps
- Sit on the ground with your legs crossed or extended in front of you.
- Grab the special bar with a grip slightly wider than shoulder-width.
- Pull your body up towards the bar, squeezing your shoulder blades together.
- Lower yourself with control back to the starting position.
- Repeat for the desired number of repetitions.
Track Seated Pull-up in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Seated Pull-up primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders30%
Lats30%
Traps20%
Secondary
Biceps10%
Forearms10%
Equipment
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Seated Pull-up work?
Seated Pull-up primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Seated Pull-up?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Seated Pull-up suitable for beginners?
Seated Pull-up is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
