Chair Seated Palm Switching Row
Strengthen your back with Chair Seated Palm Switching Rows! A simple, no-equipment exercise you can do anywhere to improve posture.
The Chair Seated Palm Switching Row mainly works the back and shoulders. You'll need: chair.
Required Equipment
Chair Seated Palm Switching Row Muscles Worked
Primary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Lats (latissimus dorsi); Outer Lats (teres major)
Chair Seated Palm Switching Row Variations and Alternatives
How to do the Chair Seated Palm Switching Row
No additional equipment is needed
1. Starting Position:
Sit on the chair with your feet flat on the floor, hip-width apart.
Keep your back straight and shoulders relaxed.
Your hands should be resting on your thighs or at your sides.
Hand Positioning:
Raise both arms in front of you at shoulder height with palms facing down.
Ensure your elbows are slightly bent.
Movement:
Begin by shifting your hands outward, so your palms face outward (away from your body).
As you do this, gently squeeze your shoulder blades together, engaging the upper back muscles.
Hold this position for a moment.
Return:
Slowly return your hands to the starting position, palms facing down.
Maintain control throughout the movement without rushing.
Repetitions:
Repeat the movement for 10-15 repetitions, ensuring you breathe steadily throughout.
Cool Down:
After completing the reps, relax your arms and take a few deep breaths.
Consider stretching your arms and shoulders to relieve any tension.
Tips:
Focus on keeping your movements smooth and controlled.
Ensure your core is engaged by gently pulling your belly button toward your spine.
If at any point you feel discomfort, stop the exercise and assess your form.
Chair Seated Palm Switching Row FAQs
What muscles does the Chair Seated Palm Switching Row work?
The Chair Seated Palm Switching Row mainly works the back and shoulders. The main muscles are the rhomboids and posterior deltoid.
What equipment do you need for the Chair Seated Palm Switching Row?
Chair.
What workout day should the Chair Seated Palm Switching Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Chair Seated Palm Switching Row variations and alternatives?
Similar exercises include the Alternating Bodyweight Seated Shrug, Chair Seated Shoulder-Tap, Chair Seated Underhand Arm Circles and Alternating Chair Seated Palm Push & March.
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