Chair Pullbacks: how to do it

Chair Pullbacks

Moderate

Seated

Upper back & posture

Arms

Starts at 5:21 in “Seniors Can Get Slim Arms While Sitting! [CHAIR WORKOUT]”. The time is from YouTube's automatic chapters, so it may be a few seconds out.

What it is

Lean forward with one hand on your knee and pull the other elbow back, like starting a lawnmower. One side at a time.

How to do it

Sit with feet wide, lean forward a little from the hips with a straight back.
Rest one hand on that knee for support.
Reach the other hand toward the floor, then pull the elbow back and up.
Do the reps, then switch sides.

Key tip: Keep your back flat, not rounded.

Who should skip it, and why

You have osteoporosis or a past spine fracture and have been told to avoid bending forward. Repeated rounding forward loads the front of the spinal bones.

Easier and harder versions

Easier: Sit upright and do Chair Rows.
Harder: Hold a water bottle in the pulling hand.

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.

Try it: 3 rounds of 40 seconds

Stop straight away and get help if you feel:

chest pain, pressure or tightness
dizziness, light-headedness or faintness
breathlessness that doesn't settle when you rest
sharp or joint pain, or pain that gets worse as you go
numbness, tingling, or a sudden severe headache

This is general exercise information, not medical advice. If you have a health condition, or you've had a fall, injury or surgery recently, check with your doctor or physiotherapist first.