HE - Chair Pull Down
Use this space to keep track of your progress on this exercise.
e.g. I have much more resistance on my right side compared to my left side in this movement.

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Start Stretch HerePosition One
Chair Pull Down - Starting Stretch Position
Eccentric Stretch
Continuously activate the frontside of your arms while moving from position one into position two. Stretching happens throughout the movement, not just at the end position.
Concentric Strength
Continuously activate the frontside of your arms while moving from position one into position two.
End Stretch HerePosition Two
Chair Pull Down - Ending Stretch Position
Isometric Stretch
Continue to activate the frontside of your arms while remaining in position two. Stay active to protect yourself from overstretching and injury.
Isometric Strength
Continue to activate the frontside of your arms while remaining in position two.

Target Area

Front Arms, Chest

Pectoralis major, biceps brachii, brachialis

Getting Into Position

Stand in front of a chair, facing the back of the chair. Place both hands on the top of the back rest.

Flexibility Training

Eccentric Stretch

Begin in position one and activate the frontside of your arms by naturally resisting and generating tension while moving into position two.

Start by standing as tall as you can while keeping your hands on the chair. Contract your chest muscles by pushing your hands down into the chair and squeezing your arms together. Continuously resist as you bend forward at the waist, bringing your head down toward your arms.

Isometric Stretch

Continue to activate the frontside of your arms while remaining in position two.

Strength Training

Concentric Strength

Begin in position two and activate the frontside of your arms by contracting the target muscles as you move into position one.

Start in a forward bend position. Contract your chest muscles by pushing your hands down into the chair and squeezing your arms together as you stand up.

Isometric Strength

Continue to activate the frontside of your arms while remaining in position one.

Video