Chair Seated Upright Row
Strengthen your back & shoulders from a chair! This seated row is perfect for a quick, accessible workout.
The Chair Seated Upright Row mainly works the traps and shoulders, with help from the back. You'll need: chair.
Required Equipment
Chair Seated Upright Row Muscles Worked
Primary
Upper Traps (trapezius, upper fibers); Side Shoulder (lateral deltoid)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Rear Shoulder (Delts) (posterior deltoid)
Chair Seated Upright Row Variations and Alternatives
How to do the Chair Seated Upright Row
Sitting Upright Row on a Chair
Equipment Needed: A sturdy chair.
Instructions:
Starting Position:
Sit on a sturdy chair with your back straight and feet flat on the floor. Your arms should rest comfortably at your sides.
Hand Position:
Raise your elbows to shoulder height, keeping your forearms perpendicular to the floor. Your hands should be in a neutral position, palms facing your body.
Movement:
Slowly pull your elbows back while squeezing your shoulder blades together; keep your forearms vertical.
Lift your elbows higher until they are aligned with your shoulders. Hold for a moment at the top of the movement.
Return:
Lower your elbows back to the starting position slowly, maintaining control of the movement.
Repetitions:
Repeat this movement for 10-15 repetitions, ensuring to maintain good posture throughout.
Breathing:
Exhale as you lift your elbows and inhale as you lower them back down.
Tips:
Keep your core engaged to support your back.
Avoid arching your back by keeping your movements smooth and controlled.
If you experience any discomfort, stop the exercise.
Chair Seated Upright Row FAQs
What muscles does the Chair Seated Upright Row work?
The Chair Seated Upright Row mainly works the traps and shoulders, with help from the back. The main muscles are the trapezius and lateral deltoid.
What equipment do you need for the Chair Seated Upright Row?
Chair.
What workout day should the Chair Seated Upright Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Chair Seated Upright Row variations and alternatives?
Similar exercises include the Alternating Bodyweight Seated Shrug, Chair Resistance-Band Seated Lateral Raise, Chair Resistance-Band Seated Military-Press and Chair Resistance-Band Seated Reverse Butterfly.
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