Seated Pull-up (legs elevated)

Seated Pull-up (legs elevated): So führst du sie aus

1. 1Position a sturdy chair or bench beneath a fixed bar, table edge, or other stable horizontal surface set at roughly waist to chest height when seated.
2. 2Sit on the floor and place your heels on the chair or bench so your body forms a straight line from shoulders to feet.
3. 3Reach up and grip the bar with both hands slightly wider than shoulder-width, palms facing away from you or toward you depending on preference.
4. 4Brace your core and squeeze your glutes to keep your hips lifted and your body rigid throughout the movement.
5. 5Pull your shoulder blades down and together before you begin the upward pull.
6. 6Drive your elbows toward the floor and pull your chest up toward the bar in a controlled 2-count.
7. 7Hold for a brief pause at the top when your chest nearly touches the bar.
8. 8Lower yourself back to the starting position under control over 2–3 seconds, allowing full elbow extension.
9. 9Repeat for the target number of reps, keeping your body straight from shoulders to heels on every rep.

Technik-Tipps

• Initiate the pull by depressing your shoulder blades first — this pre-activates the lats and takes strain off the biceps.
• Keep your hips fully extended throughout; if they sag, the exercise shifts load away from the back and onto weaker stabilizers.
• Adjust difficulty by changing bar height: lower bars increase the challenge because your body angle becomes more horizontal.
• Focus on pulling your elbows toward your hips rather than just bending your arms — this cue maximises lat engagement.
• Exhale as you pull up and inhale on the way down to maintain core tension and smooth rep tempo.

Häufige Fehler

• Letting the hips sag or pike: a bent body reduces the effective load on the back and turns the movement into a partial curl instead of a true pull.
• Shrugging the shoulders toward the ears at the start: this recruits the upper traps too early and prevents the lats from doing their share of the work.
• Pulling with the arms only and neglecting scapular retraction: skipping the shoulder-blade squeeze means the rhomboids and mid-traps stay under-stimulated.
• Rushing the lowering phase: a fast drop removes the eccentric stimulus that is critical for back development and increases joint stress.
• Placing feet too high on the elevated surface: an excessively steep angle reduces the range of motion and makes it easier to compensate with the hips rather than the back.

Häufig gestellte Fragen