Chair Seated Side-Step Row
Work your core & back with Chair Seated Side-Step Row! A gentle, accessible exercise to improve your posture & strength from a seated position.
The Chair Seated Side-Step Row mainly works the core and back. You'll need: chair.
Required Equipment
Chair Seated Side-Step Row Muscles Worked
Primary
Obliques; Lats (latissimus dorsi)
Secondary
Abdominals (rectus abdominis); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Chair Seated Side-Step Row Variations and Alternatives
How to do the Chair Seated Side-Step Row
Begin by sitting sideways on a chair with your feet flat on the ground, space your feet slightly wider than shoulder-width apart for stability. Ensure that your back is straight and your core is engaged.
Extend your arms out to the sides parallel to the floor, palms facing down. Your body should now form a T-shape. This is your starting position.
From this position, simultaneously twist your upper body to the right while allowing your left arm to follow the motion, leading to a 'rowing' action. The left hand should move towards the right side, simulating a rowing motion with your upper body and arm.
Pause briefly in the twisted position, engaging your right oblique muscles while keeping your arm extended.
Return to the starting position before repeating the motion on the opposite side, this time twisting to the left and performing the 'rowing' action with your right arm.
Continue to alternate sides for the desired number of repetitions, ensuring that the movement is controlled and your core remains engaged throughout the exercise.
Be cautious not to over-rotate or twist too aggressively to avoid any undue stress on the spine.
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Chair Seated Side-Step Row FAQs
What muscles does the Chair Seated Side-Step Row work?
The Chair Seated Side-Step Row mainly works the core and back. The main muscles are the obliques and latissimus dorsi.
What equipment do you need for the Chair Seated Side-Step Row?
Chair.
What are some Chair Seated Side-Step Row variations and alternatives?
Similar exercises include the Chair Diagonal in Out, Chair Diagonal Reach, Machine Cardio Rowing and Stool Towel Seated Kayak Row.
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