Chair Seated Row
Strengthen your back with Chair Seated Rows! A simple exercise you can do anywhere to improve posture and build upper body strength.
The Chair Seated Row mainly works the back, with help from the shoulders and traps. You'll need: chair.
Required Equipment
Chair Seated Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Mid Traps (trapezius, middle fibers)
Chair Seated Row Variations and Alternatives
How to do the Chair Seated Row
Sitting Row on a Chair
Positioning
Choose a Chair: Sit on a sturdy chair with your feet flat on the floor and shoulder-width apart.
Posture: Sit up straight with your back against the chair's backrest. Your shoulders should be relaxed and down.
Arm Position: Extend your arms in front of you at shoulder height, with your elbows slightly bent.
Movement
Initiate the Row: Pull your elbows back towards your sides, squeezing your shoulder blades together as you do so.
Draw the Hands Back: Keep your hands in line with your elbows, moving them back towards your torso without bending your wrists.
Hold for a Moment: At the peak of the motion, hold for a second to engage your back muscles.
Return to Starting Position: Slowly extend your arms back to the starting position without locking your elbows.
Repetition: Repeat this movement for 10-15 repetitions, maintaining steady, controlled movements.
Tips
Ensure your core is engaged throughout the exercise to support your back.
Perform the exercise slowly to improve muscle engagement and control.
Adjust your speed and repetitions according to your fitness level.
Chair Seated Row FAQs
What muscles does the Chair Seated Row work?
The Chair Seated Row mainly works the back, with help from the shoulders and traps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Chair Seated Row?
Chair.
What workout day should the Chair Seated Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Chair Seated Row variations and alternatives?
Similar exercises include the Bicep Table Row, Chair Bodyweight Inverted Row, Rowing Straight-Back and Stool Towel Seated Boat Row.
Training calculators
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