Chair Seated Lat Pulldown
Strengthen your back and improve posture with Chair Seated Lat Pulldowns. A simple exercise you can do anywhere, anytime!
The Chair Seated Lat Pulldown is a compound exercise that mainly works the back and traps, with help from the shoulders. You'll need: chair or resistance bands.
Required Equipment
Chair Seated Lat Pulldown Muscles Worked
Primary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Rear Shoulder (Delts) (posterior deltoid)
Chair Seated Lat Pulldown Variations and Alternatives
How to do the Chair Seated Lat Pulldown
Sitting Lat Pulldown on a Chair
Positioning
Sit down on the chair with your back straight and feet flat on the ground, about shoulder-width apart.
Position your hands above your head, either holding onto a resistance band or just in the air if no equipment is used.
Engage your core to stabilize your body throughout the exercise.
Movement
Pull your hands down towards your shoulders while squeezing your shoulder blades together. Keep your elbows slightly bent and close to your body.
Hold the low position for a brief moment, feeling the stretch in your back and shoulders.
Slowly raise your arms back to the starting position while maintaining control. Avoid swinging the arms; focus on the movement coming from your back.
Repeat this movement for 10-15 repetitions, then rest for a moment before your next set.
Tips for Beginners
Start with no weight or light resistance to get familiar with the movement.
Ensure your movements are smooth and controlled to prevent injury.
Focus on maintaining a good posture throughout the exercise along with breathing steadily.
Chair Seated Lat Pulldown FAQs
What muscles does the Chair Seated Lat Pulldown work?
The Chair Seated Lat Pulldown mainly works the back and traps, with help from the shoulders. The main muscles are the latissimus dorsi and trapezius.
What equipment do you need for the Chair Seated Lat Pulldown?
Chair or resistance bands.
Is the Chair Seated Lat Pulldown a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Chair Seated Lat Pulldown go on?
It belongs on pull day in a push/pull/legs routine.
What are some Chair Seated Lat Pulldown variations and alternatives?
Similar exercises include the Chair Lat Stretch, Chair Resistance-Band Seated Lateral Raise, Chair Resistance-Band Seated Reverse Butterfly and Stool Towel Seated High Row.
Training calculators
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