Arm Reach Pull

Seated arms movement. Reach both arms forward, then pull your elbows back as if drawing something toward your chest.

Times practiced Times practiced How many times people completed this movement in workouts in the app, from August 18, 2026 to October 15, 2026. How we get this number: 1,993
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #93of 142
Difficulty Difficulty How demanding the movement is, from 1 (gentlest) to 5. How we get this number: 2/5
Clarity Clarity How clearly the steps and the video specify the movement, from 1 to 5. How we get this number: 4/5
Time: 30 sec
Equipment: Chair

Focus zonesArms Back

How to do it

Reach both arms forward, then pull your elbows back as if drawing something toward your chest.
Feel the muscles between your shoulder blades engage as you open through the front of your body.

About Arm Reach Pull

Arm Reach Pull extends both arms forward and draws the elbows back toward the chest. It provides a clear reach-and-return pattern without requiring a weight or resistance band.

What to focus on

Keep the shoulders low as the elbows draw back.
Let the hands return forward smoothly before repeating.

Make the movement smaller

Use a shorter reach and stop the elbows near the sides of the body.

A mistake to watch for

Pulling so far back that the torso rocks. Keep the arm travel shorter and the seat steady.

Practice time and pacing

The app assigns 30 seconds to Arm Reach Pull. Use that as a time block, with pauses whenever you need them. Move at the demonstration’s controlled pace; the timer is not a repetition target. Watch the full movement once before following along.

Set a firm chair on a nonslip surface and leave room for the arm and leg movements shown. A chair without wheels keeps the setup steady.

Where you will practice it

You will find this movement in Seated Sunrise Flow, at step 14 of 16. It first appears on day 1 of the Seated Beginner 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.