Alternating Chair Seated Row

Sitting Alternating Row on a Chair

1. Positioning:
- Sit on the edge of a sturdy chair with your feet flat on the floor, shoulder-width apart.
- Keep your back straight and your shoulders relaxed.
- Your arms should be extended straight in front of you at shoulder height, with palms facing down.

2. Movement:
- Begin the exercise by pulling your right elbow back towards your waist, squeezing your shoulder blade toward your spine.
- Hold this position for a moment, ensuring you feel the contraction in your back muscles.
- Return your right arm to the starting position, extending it back to shoulder height.
- Repeat the movement on the left side by pulling your left elbow back towards your waist.
- Continue to alternate between your right and left sides in a controlled manner.

3. Breathing:
- Inhale as you extend your arms back to the starting position, and exhale as you pull your elbow back.

4. Repetitions:
- Aim for 10-15 repetitions on each side for a complete set.

5. Tips:
- Keep your core engaged throughout the exercise to maintain proper posture.
- Avoid hunching your shoulders and focus on using your back muscles to perform the movement.
- Make sure to move slowly and with control to maximize the effectiveness of the exercise.