Exercise guide
Seated Pulldown On Chair
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This bodyweight variation mimics a lat pulldown by using a stable chair to pull your torso upward from a seated position on the floor. It is a highly effective beginner movement for building vertical pulling strength in the lats, trapezius, and biceps without a pull-up bar.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Place a sturdy, heavy chair against a wall to ensure it cannot slide or tip over.
- Sit on the floor directly in front of the chair, facing the seat.
- Grip the sides or the front edge of the chair seat firmly with both hands.
- Extend your legs forward with a slight bend in the knees and your heels planted on the floor.
How to do it
- Exhale and pull your chest toward the chair seat by driving your elbows down toward your hips.
- Lift your glutes off the floor until your chin is level with the seat, squeezing your shoulder blades together at the top.
- Inhale as you slowly lower your body back to the starting position with control.
- Maintain a controlled tempo, taking 2 seconds to rise and 2 seconds to lower.
Form checklist
- Keep your shoulders pulled down and away from your ears throughout the movement.
- Ensure your chest remains 'proud' and open, avoiding any rounding of the upper back.
- Keep your core tight to maintain a neutral spine as you lift.
- Focus on pulling with your back and arms rather than pushing off with your legs.
Pro tips
- Imagine you are trying to break the chair seat in half by pulling your elbows outward and down to maximize lat width activation.
- Pause for one second at the top of the movement to emphasize the contraction in your mid-back and traps.
Make it harder
- Straighten your legs completely to increase the amount of body weight your upper body must lift.
- Slow down the eccentric (lowering) phase to 4 seconds to increase time under tension for the biceps and lats.
Frequently asked
- What muscles does the seated pulldown on chair work?
- The seated pulldown on chair primarily targets the lats and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the seated pulldown on chair?
- The seated pulldown on chair requires no equipment — just your body weight.
- Is the seated pulldown on chair good for beginners?
- Yes. The seated pulldown on chair is a beginner-friendly movement and a strong foundation to build on.