Back · Bodyweight
Legs Elevated Seated Pull-up
How to do the legs elevated seated pull-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
- HorizontalPull
- Mechanic
- Compound
How to do it
Sit under a low bar with your legs extended and heels resting on a bench or box so your body forms a straight line. Grab the bar with an overhand, shoulder-width grip and pull your chest toward the bar by driving your elbows down and back, then lower with control.
- 1Lats and upper back initiating the pull
- 2A tight core holding your body in one straight line
- 3A strong squeeze of the shoulder blades at the top
Common mistakes
- Letting your hips sag toward the floor
- Shrugging up into your ears instead of pulling with the back
- Jerking or swinging to start the rep
Muscles worked
The legs elevated seated pull-up mainly works the lats, biceps, and mid traps, with the forearms, lower traps, upper abs, rear delts, upper traps, and lower abs assisting.
- LatsPrimary
- BicepsPrimary
- Mid TrapsPrimary
- ForearmsSupport
- Lower TrapsSupport
- Upper AbsSupport
- Rear DeltsSupport
- Upper TrapsSupport
- Lower AbsSupport
- Lower BackMinor
- ObliquesMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the legs elevated seated pull-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.