Chair Seated Palm Pulldown
A simple seated exercise to improve upper body strength & posture. Perfect for beginners or a quick desk break!
The Chair Seated Palm Pulldown mainly works the back and chest, with help from the traps. You'll need: chair.
Required Equipment
Chair Seated Palm Pulldown Muscles Worked
Primary
Lats (latissimus dorsi); Upper Chest (pectoralis major, clavicular head)
Secondary
Mid Traps (trapezius, middle fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Chair Seated Palm Pulldown Variations and Alternatives
How to do the Chair Seated Palm Pulldown
Positioning:
Sit upright on a sturdy chair with your feet flat on the floor and hip-width apart.
Ensure your back is straight and your shoulders are relaxed.
Keep your hands shoulder-width apart, fingers pointed upwards, and arms straight above your head.
Starting Movement:
From the starting position with arms raised, inhale deeply.
Executing the Movement:
As you exhale, slowly lower your arms down in front of you, keeping your elbows slightly bent, until your hands are at chest level.
Engage your core throughout the movement to maintain stability.
Return to Starting Position:
Inhale as you raise your arms back to the starting position over your head.
Ensure that your movements are controlled and smooth.
Repetitions:
Repeat this movement for 10-15 repetitions, focusing on your breathing and form.
Tips:
Maintain a neutral spine throughout the exercise.
Avoid locking your elbows; keep them slightly bent to prevent strain.
If at any point you feel discomfort, stop and reassess your form.
Cooldown:
Stretch your arms overhead gently after completing your sets, holding for a few breaths.
Chair Seated Palm Pulldown FAQs
What muscles does the Chair Seated Palm Pulldown work?
The Chair Seated Palm Pulldown mainly works the back and chest, with help from the traps. The main muscles are the latissimus dorsi and pectoralis major.
What equipment do you need for the Chair Seated Palm Pulldown?
Chair.
What workout day should the Chair Seated Palm Pulldown go on?
It belongs on pull day in a push/pull/legs routine.
What are some Chair Seated Palm Pulldown variations and alternatives?
Similar exercises include the Chair Open-Up, Chair Seated Open-Up & Under Swing, Seated Thumb Up Pulse and Alternating Chair Seated Palm Push & March.
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