Alternating Chair Seated Row
Strengthen your back at home or the office! This seated row variation targets back muscles while being gentle on your body.
The Alternating Chair Seated Row mainly works the back, with help from the traps and shoulders. You'll need: chair.
Required Equipment
Alternating Chair Seated Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Rear Shoulder (Delts) (posterior deltoid)
Alternating Chair Seated Row Variations and Alternatives
How to do the Alternating Chair Seated Row
Sitting Alternating Row on a Chair
Positioning:
Sit on the edge of a sturdy chair with your feet flat on the floor, shoulder-width apart.
Keep your back straight and your shoulders relaxed.
Your arms should be extended straight in front of you at shoulder height, with palms facing down.
Movement:
Begin the exercise by pulling your right elbow back towards your waist, squeezing your shoulder blade toward your spine.
Hold this position for a moment, ensuring you feel the contraction in your back muscles.
Return your right arm to the starting position, extending it back to shoulder height.
Repeat the movement on the left side by pulling your left elbow back towards your waist.
Continue to alternate between your right and left sides in a controlled manner.
Breathing:
Inhale as you extend your arms back to the starting position, and exhale as you pull your elbow back.
Repetitions:
Aim for 10-15 repetitions on each side for a complete set.
Tips:
Keep your core engaged throughout the exercise to maintain proper posture.
Avoid hunching your shoulders and focus on using your back muscles to perform the movement.
Make sure to move slowly and with control to maximize the effectiveness of the exercise.
Alternating Chair Seated Row FAQs
What muscles does the Alternating Chair Seated Row work?
The Alternating Chair Seated Row mainly works the back, with help from the traps and shoulders. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Alternating Chair Seated Row?
Chair.
What workout day should the Alternating Chair Seated Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Alternating Chair Seated Row variations and alternatives?
Similar exercises include the Alternating Bodyweight Seated Shrug, Chair Bodyweight Inverted Row, Chair Lat Stretch and Alternating Seated Arm Back & Archer Rotation.
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