Seated Boat Row On Chair

Muscles worked

Setup

1. Sit on the edge of a stable chair or flat bench with your feet flat on the floor and knees bent.
2. Lean your torso back to approximately a 45-degree angle, maintaining a straight spine and proud chest.
3. Lift your feet slightly off the floor to find your balance point on your sit-bones, engaging your core immediately.
4. Extend your arms straight out in front of you at chest height, palms facing inward.

How to do it

1. Exhale as you pull your elbows back toward your hips in a rowing motion, keeping your arms close to your sides.
2. At the peak of the movement, squeeze your shoulder blades together and briefly contract your chest muscles.
3. Inhale as you slowly extend your arms back to the starting position with control, maintaining the lean in your torso.
4. Perform the movement with a controlled tempo, taking 2 seconds to pull and 2 seconds to extend.

Form checklist

• Keep your spine neutral and avoid rounding your lower back or shoulders.
• Maintain a constant 'V' shape between your torso and thighs throughout the set.
• Keep your neck relaxed and gaze forward to avoid straining the cervical spine.
• Ensure your core remains braced to prevent your torso from rocking back and forth.

Pro tips

• To maximize pectoral engagement, imagine you are pulling against heavy resistance and focus on squeezing the inner chest as the elbows pass the ribs.
• Maintain a 'hollow body' sensation by drawing your navel toward your spine to deepen the activation of the transverse abdominis.

Make it harder

• Straighten your legs fully to increase the lever length, significantly raising the demand on the lower abs.
• Hold a light weight or a water bottle in each hand to add resistance to the rowing phase.

Frequently asked

What muscles does the seated boat row on chair work?

The seated boat row on chair primarily targets the erector spinae, lats, and rhomboids, and also works the abs, biceps, forearms, and obliques as secondary muscles.

What equipment do you need for the seated boat row on chair?

The seated boat row on chair requires no equipment — just your body weight.

Is the seated boat row on chair good for beginners?

Yes. The seated boat row on chair is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Barbell Bent Over Reverse Raise SkierIntermediate · erector spinae, lats, and rhomboids
• Dumbbell Bent Over Reverse Raise SkierIntermediate · erector spinae, lats, and rhomboids
• Front LeverAdvanced · biceps, erector spinae, lats, and rhomboids
• Kneeling Thoracic RotationIntermediate · erector spinae, lats, obliques, rhomboids, and trapezius