Chair Seated Back Pull
Gentle seated exercise to improve upper back strength and posture. Perfect for beginners!
The Chair Seated Back Pull is a compound exercise that mainly works the back, with help from the traps and biceps. You'll need: chair.
Required Equipment
Chair Seated Back Pull Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Upper Traps (trapezius, upper fibers); Biceps (biceps brachii)
Chair Seated Back Pull Variations and Alternatives
How to do the Chair Seated Back Pull
Sitting Pull Back on a Chair
Positioning:
Sit on the Chair: Start by sitting on the edge of the chair with your feet flat on the floor, shoulder-width apart.
Posture: Lean slightly forward, maintaining a straight back. Your eyes should look forward.
Movement:
Hand Position: Extend your arms in front of you, then grasp the edge of the chair or the seat.
Pulling Back: While keeping your back straight, engage your core and gently pull your torso back, using your arms for support. Your elbows should be bent and tucked close to your body.
Hold the Position: Once you have pulled back, hold for a moment, feeling a stretch in your back and shoulders.
Return to Start: Slowly return to the starting position by leaning forward again while keeping control.
Repeat: Perform this movement for 10 to 15 repetitions, ensuring you maintain good posture throughout.
Notes:
Focus on using your back and arms during the pull back rather than just leaning.
Keep your movements slow and controlled to avoid strain.
Ensure the chair is stable and won’t slip during the exercise.
Chair Seated Back Pull FAQs
What muscles does the Chair Seated Back Pull work?
The Chair Seated Back Pull mainly works the back, with help from the traps and biceps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Chair Seated Back Pull?
Chair.
Is the Chair Seated Back Pull 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 Back Pull go on?
It belongs on pull day in a push/pull/legs routine.
What are some Chair Seated Back Pull variations and alternatives?
Similar exercises include the Back Squeeze, Chair Lat Stretch, Chair Open-Up and Stool Towel Seated Boat Row.
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