Seated Chin-up
How to do it
Starting position
- Set the bar at a height between your chest and waist.
- Sit under the bar with your legs extended and grip it with an underhand grip.
- Keep your chest up and your body straight.
Movement
- Pull your elbows down to bring your chest up toward the bar.
- At the top, squeeze your shoulder blades together and pause briefly.
- Slowly extend your arms and lower down.
Breathing
Exhale as you pull up, inhale as you lower.
Cautions
- If only your hips move up and down, your arms won't work. Keep your torso rigid like a plank.
- To make it harder, push your feet forward and lean back. This reduces help from your legs.
Exercise info
| Primary muscles |  Lats Biceps |
|---|---|
| Secondary muscles | Upper back · Forearms · Abs |
| Equipment |  Smith machine Power rack / half rack / squat rack |
| Movement pattern | Vertical pull |
| Rep range | 8–15 reps |
Related exercises
Sliding Floor Pulldown on TowelHarderSingle-Arm Lat PulldownHarderNegative Pull-UpSimilar exerciseWide-Grip Lat PulldownSimilar exerciseBand Lat PulldownSimilar exercise
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.