How to Do Sitting Pullovers

Three Methods:Getting in the Starting PositionPerforming the Exercise Frequency

This low-impact exercise improves the relationship of the spinal muscles and shoulders by engaging them in a sitting pullover.

Method 1
Getting in the Starting Position

  1. Image titled Do Sitting Pullovers Step 1
    Sit in a chair so that your knees are bent at a right angle. Your feet should point ahead of you and they should be aligned with your knees and hips.
  2. Image titled Do Sitting Pullovers Step 2
    Lean forward so you are sitting tall on the "sit bones" in your backside, creating an arch in your back. Reach your arms straight out at about shoulder level and clasp your hands together.

Method 2
Performing the Exercise

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    Raise your arms slowly and bring them back and over your head while keeping your elbows straight. Follow your hands with your eyes, but not your head--continue facing forwards.
  2. Image titled Do Sitting Pullovers Step 4
    Return your arms to their original position. Repeat this motion without pause for the recommended number of repetitions/sets. If you experience any pain, look below for tips on how to stop it from happening again.

Method 3

  1. 1
    Do 15 repetitions of this exercise per set. Repeat until you've completed 2 sets.
  2. 2
    In order to start seeing/feeling results, aim to do 2 sets 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.


  • The benefits of these exercises are increased strength and flexibility in your spinal and shoulder muscles.
  • To make this exercise less challenging you can keep your arms' movement within a slightly more limited range. If there's any strain in your neck, try keeping your eyes focused straight ahead rather than on your hands.


  • Potential injuries that may be incurred if this exercise is performed incorrectly are back and shoulder muscle strains.

Article Info

Categories: Warm Ups Stretching and Flexibility