Seated Pull-up (legs elevated)
Expert Advice
Ensure that your core is engaged and your legs remain elevated throughout the exercise to maximize lat activation and minimize momentum.
How-to-do Steps
- Sit on the ground with your legs extended in front of you, heels resting on another elevated surface.
- Reach up and grab the special bar with a wide grip.
- Pull your body upwards until your chin is above the bar, focusing on using your lats.
- Slowly lower yourself back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Seated Pull-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
Lats90%
Secondary
Forearms10%
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 Pull-up (legs elevated) work?
Seated Pull-up (legs elevated) primarily targets the Lats. Secondary muscles involved include Forearms. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Seated Pull-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 Pull-up (legs elevated) suitable for beginners?
Seated Pull-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.
