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Back · Leverage Machine
Push Pull Chair Over Head Pull
Push Pull Chair Over Head Pull is a beginner isolation strength exercise that works the lats (back), with the biceps, upper back and rear shoulders assisting. It needs a leverage machine and a chair. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Leverage Machine
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Lats
Secondary muscles
- Biceps
- Upper Back
- Rear Shoulders
How to do Push Pull Chair Over Head Pull
- Sit tall on the machine chair, or a cable seat, and take the overhead handles with your arms extended.
- Brace your core and keep your chest up.
- Pull the handles down toward your shoulders by driving your elbows down and back.
- Return the handles overhead with control and repeat.
Form tips
- Lead with your elbows, not your hands.
- Avoid leaning back to finish the rep.
Push Pull Chair Over Head Pull alternatives
More lats exercises
Push Pull Chair Over Head Pull FAQ
What muscles does Push Pull Chair Over Head Pull work?
Push Pull Chair Over Head Pull mainly works the lats in the back. The biceps, upper back and rear shoulders work as secondary muscles.
What equipment do you need for Push Pull Chair Over Head Pull?
You need a leverage machine and a chair.
How many sets and reps of Push Pull Chair Over Head Pull should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Push Pull Chair Over Head Pull good for beginners?
Yes. Push Pull Chair Over Head Pull is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Push Pull Chair Over Head Pull burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Push Pull Chair Over Head Pull?
Other exercises for the lats include Lying Pull Over With Resistance Band Cable, Cable Twisting Pull, Barbell Push Bent Over Row and Band Pull Up.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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