Chair Seated String Pull

Sitting String Pull on a Chair

• A resistance band or a lightweight cable (optional for added resistance)

1. Starting Position

• Sit upright on the chair with your feet flat on the floor, shoulder-width apart.

• Ensure your back is straight and your shoulders are relaxed.

2. Hand Positioning

   • Extend your arms forward at shoulder height, parallel to the floor, with palms facing down.

   • You can grip the ends of a resistance band with both hands if using one.

3. Movement

   • Pull your arms back slowly, engaging your shoulder blades, as if you are pulling a string.

   • Keep your elbows slightly bent and move your arms back until they are in line with your torso.

   • Hold the position for a moment, feeling the contraction in your back muscles.

4. Return to Starting Position

   • Slowly return your arms to the starting position, maintaining control.

   • Ensure your back remains straight throughout the movement.

5. Repetitions

   • Repeat the movement for 10 to 15 repetitions.

   • Rest for a short period, then repeat for 2 to 3 sets as comfortable.

Tips

• Focus on controlled movements rather than speed to maximize muscle engagement.

• Keep your core engaged to maintain stability in your posture.