Moves/Chair Position Straight Arm Pulldown

Chair Position Straight Arm Pulldown

ID: 125

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Exercise Types:
Upper Pull, Total Hang
Contraindications:
Shoulder Issues/Mobility, Wrist Problems
Equipment:
Floor Based, Wall Based
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Chest to the bar on a full pull-up; sternum to the anchor on a ring row.
  2. 2. End range is where the real work happens — do not shy away from it.
  3. 3. Quality of movement always takes priority over speed or load.

Regression:

Perform a bodyweight inverted row at a low bar to build the pulling pattern with reduced load.

Progression:

Add an L-sit or tuck position to increase core demand during the hang and pull.

Common Problems:

Grip fatigue limiting the set — use chalk or straps so lat strength, not grip, is the limiting factor.