Seated Row On A Chair

Muscles worked

Setup

1. Sit on the floor facing a sturdy chair or flat bench that is braced against a wall for stability.
2. Extend your legs forward and slide your torso partially under the seat of the chair.
3. Grasp the edge of the seat or the side rails with an overhand grip, hands slightly wider than shoulder-width.
4. Straighten your arms and engage your core to create a slight diagonal line with your torso.

How to do it

1. Exhale and pull your chest toward the edge of the chair by driving your elbows down and back toward your hips.
2. Squeeze your shoulder blades together firmly at the top of the movement.
3. Inhale and slowly lower your body back to the starting position until your arms are fully extended.
4. Maintain a controlled tempo of 2 seconds for the pull and 2 seconds for the descent.

Form checklist

• Keep your shoulders depressed (away from your ears) throughout the entire range of motion.
• Ensure the chair is heavy or braced so it does not tip toward you.
• Keep your neck in a neutral position, looking slightly upward toward the bottom of the chair.
• Avoid using momentum or 'jerking' your body to reach the top.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are pulling the chair toward you rather than pulling yourself to the chair.
• Pause for one second at the peak of the contraction to maximize trapezius and rhomboid activation.

Make it harder

• Straighten your legs completely and pivot only on your heels to increase the amount of body weight you are lifting.
• Perform the movement with a 'false grip' (thumbs on the same side as fingers) to shift more focus onto the back muscles and away from the forearms.

Frequently asked

What muscles does the seated row on a chair work?

The seated row on a chair primarily targets the lats and trapezius, and also works the abs, biceps, and forearms as secondary muscles.

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

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

Is the seated row on a chair good for beginners?

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

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Archer Pull-UpAdvanced · lats and trapezius
• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius