Chair Lat Pulldowns

What it is

Reach your arms up, then pull your elbows down to your sides as if pulling down a bar.

How to do it

1. Sit tall with arms reaching up, hands a little wider than shoulders.
2. Pull your elbows down toward your ribs.
3. Squeeze your shoulder blades down and together at the bottom.
4. Reach back up and repeat.

Key tip: Think of putting your shoulder blades in your back pockets.

Who should skip it, and why

• Your shoulder hurts when you lift your arm above shoulder height (for example a rotator cuff problem or frozen shoulder). Reaching overhead squeezes the sore tissues. Keep your hands below shoulder height instead, or skip it.

Easier and harder versions

Easier

Start with the hands at head height instead of fully overhead.

Harder

Hold the bottom squeeze for 2 seconds.

How much

In our videos each move runs for about 40 seconds with 20 seconds of rest. Start with less if you need to. Comfortable effort is the goal, not exhaustion.