Back · Bodyweight
Legs Elevated Seated Chin-up
How to do the legs elevated seated chin-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Set up under a low bar so you can sit on the floor with your legs straight out in front and heels on the ground. Take an underhand, shoulder-width grip and pull your chest toward the bar, then lower under control. Keeping the legs elevated and straight shifts more load onto your back and biceps.
- 1Lats and biceps pulling your chest toward the bar
- 2Shoulder blades drawing down and back at the top
- 3Core bracing to keep your legs straight and still
Common mistakes
- Don't push through your heels to cheat the pull
- Avoid shrugging your shoulders up to your ears
- Don't drop fast at the bottom; control the lower
Muscles worked
The legs elevated seated chin-up mainly works the lats and biceps, with the forearms, mid traps, lower traps, rear delts, upper traps, lower abs, and hip flexors assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsSupport
- Mid TrapsSupport
- Lower TrapsSupport
- Rear DeltsSupport
- Upper TrapsSupport
- Lower AbsSupport
- Hip FlexorsSupport
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
- QuadsMinor
- HamstringsMinor
- Front DeltsMinor
Kovo programs the legs elevated seated chin-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.