Sitting Lat Pulldown on a Chair

Positioning

1. Sit down on the chair with your back straight and feet flat on the ground, about shoulder-width apart.
2. Position your hands above your head, either holding onto a resistance band or just in the air if no equipment is used.
3. Engage your core to stabilize your body throughout the exercise.

Movement

1. Pull your hands down towards your shoulders while squeezing your shoulder blades together. Keep your elbows slightly bent and close to your body.
2. Hold the low position for a brief moment, feeling the stretch in your back and shoulders.
3. Slowly raise your arms back to the starting position while maintaining control. Avoid swinging the arms; focus on the movement coming from your back.
4. 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.