How to Use a Spring Exercise Chest Expander Puller

The spring exercise chest expander puller is a resistance tool that’s been used for decades by exercisers, mainly to increase hand, arm and upper body strength. The device contains a handle on each side, with a set of long springs in the middle. You can either pull on both handles at once, working against the resistance provided by the springs, or hold one handle steady and pull with the opposite hand. Use the expander much as you would a resistance band, by holding it in different positions to work various muscles.

Grasp the expander’s handles and extend your arms forward, holding the expander at shoulder height with your palms facing each other. Exhale as you pull both handles sideways, then inhale as you return to the starting position. You’ll always exhale when you widen the expander and inhale when you shorten the device.

Reverse your grip on the expander, so your palms face away from each other, then reach over your head and hold the device about shoulder-high behind your back. Exhale as you press each handle outward. Hold the handles higher, behind your head, to focus on your triceps, rather than your back and chest.

Hold one handle behind the small of your back, then lift the other handle straight up from your shoulder to perform a shoulder press. Start the exercise with your upper hand behind your head and raise the expander by flexing your elbow to perform a triceps extension.

Position the expander behind your back with your arms extended, then lift both arms straight to each side to do a lateral raise.

Secure one of the expander’s handles with your right foot and grasp the other handle with your right hand. Pull your hand up to your shoulder to perform biceps curls. Alternatively, secure a handle with your right foot, grip the other handle with your left hand and pull the expander diagonally to your left shoulder. Repeat the one-arm exercises with both arms.


You can remove one or more springs to lighten the device’s resistance.

If you’re trying to bulk up, hold your position for about one second when you’ve stretched the expander as far as you can in each exercise.

Perform two sets of 10 to 12 repetitions of each exercise, or work up to that level.


If you position the expander too close to your body the springs may catch on your clothing, skin or hair.