Chair Seated Row

Sitting Row on a Chair

Positioning

1. Choose a Chair: Sit on a sturdy chair with your feet flat on the floor and shoulder-width apart.
2. Posture: Sit up straight with your back against the chair's backrest. Your shoulders should be relaxed and down.
3. Arm Position: Extend your arms in front of you at shoulder height, with your elbows slightly bent.

Movement

1. Initiate the Row: Pull your elbows back towards your sides, squeezing your shoulder blades together as you do so.
2. Draw the Hands Back: Keep your hands in line with your elbows, moving them back towards your torso without bending your wrists.
3. Hold for a Moment: At the peak of the motion, hold for a second to engage your back muscles.
4. Return to Starting Position: Slowly extend your arms back to the starting position without locking your elbows.
5. Repetition: Repeat this movement for 10-15 repetitions, maintaining steady, controlled movements.

Tips

- Ensure your core is engaged throughout the exercise to support your back.
- Perform the exercise slowly to improve muscle engagement and control.
- Adjust your speed and repetitions according to your fitness level.