Push-Pull Chair Overhead Pull

Category

Back

Difficulty

Intermediate

Equipment

Assisted Pull-Up Machine

Primary muscles

Latissimus Dorsi, Teres Major

Secondary muscles

Biceps Brachii, Rhomboids, Posterior Deltoids

How to do it

1. Sit on the machine's moving seat, adjust it so you can reach the overhead handles with your arms fully extended, and grab them firmly.
2. Brace your core and sit tall with your chest up.
3. Pull the handles down toward your shoulders, driving your elbows down and back; the seat travels with you through the pull.
4. Squeeze your back at the end of the pull, then let your arms extend overhead with control as the seat returns, and repeat.

Form tips

• Start each rep by drawing your shoulder blades down.
• Control the return; don't let the seat drop back.
• Keep your torso upright instead of leaning back.