Seated pull chair (butt on floor) Full — Calisthenics for Beginners (Level 3 / 28)
The Seated pull chair (butt on floor) Full is part of the Pull Up Progression in the Calisthenics Step-By-Step program.
This exercise is designed for beginners to build pulling strength step-by-step using simple bodyweight training.
This is Level 3 of 28 in the progression.
What this exercise trains
This exercise primarily strengthens:
• back muscles
• arms
• pulling strength
It also improves coordination and control, preparing the body for future pull-up movements.
How to perform the exercise
Sit on the floor between two stable chairs.
Place a bar across the chairs and hold it firmly with both hands.
Keep your knees bent and your feet on the floor.
Pull your body upward toward the bar.
Bring your chest close to the bar.
Lower your body back down slowly and with control.
Repeat the movement with steady and controlled form.
Exercise instruction
Pull up to the bar
Goal
Perform 3 sets of 10 repetitions.
Rest briefly between each set.
Why beginners start with this exercise
This exercise reduces the amount of body weight you need to pull.
It makes the movement easier while still building real pulling strength.
It is a safe and effective starting point before harder pull-up variations.
Progression context
This exercise belongs to:
Pull Up Progression — Level 3 / 28
The program uses small steps to gradually build strength over time.
Next level
After this level, the next step continues to increase pulling difficulty with a slightly harder variation.
Program explanation
The Calisthenics Step-By-Step program is a structured beginner training system.
It focuses on five main movement categories:
• Push-ups
• Pull-ups
• Squats
• Core (hollow body)
• Shoulder (handstand progression)
Each category is divided into multiple levels.
You progress step-by-step as your strength improves.
This makes calisthenics simple, clear, and effective for beginners.
