Standing · No equipment
Pull the Bow Left
Arms
Back
Stand with feet wide and knees slightly bent
Standing
Main workout
Overhead Pull Down
Standing arms movement. Reach your arms up, then bend your elbows and pull them down as if doing a pull-up, squeezing the shoulder blades.
- 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 - 5,567
- Popularity rank
- #13of 142
- Difficulty
- 1/5
- Clarity
- 4/5
- Time
- 30 sec
- Equipment
- None
How to do it
Reach your arms up, then bend your elbows and pull them down as if doing a pull-up, squeezing the shoulder blades.
Straighten your arms overhead and repeat.
About Overhead Pull Down
Overhead Pull Down reaches upward and then bends the elbows down as if drawing an imaginary bar. No pull-up equipment is required; the movement is an unloaded reach-and-pull pattern.
What to focus on
- Let the elbows move down without pushing the ribs forward.
- Extend the arms again through a comfortable path.
Make the movement smaller
Begin from a lower reach and pull only a short distance.
A mistake to watch for
Clenching the shoulders near the ears at the top. Lower the starting height and soften the shoulders.
Practice time and pacing
The app assigns 30 seconds to Overhead Pull Down. 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.
Where you will practice it
It first appears on day 2 of the Standing Beginner 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.
Read about this practice
Alternatives in the app
Compare the instructions and movement demands before choosing a replacement.
Standing · No equipment
Pull To Hips
Arms
Back
Extend your arms forward or up, then bend your elbows and pull your hands toward your hips, squeezing the shoulder blades.