Seated Row

Follow ACE On
Fitness Programs

Exercise Library

Seated Row

Target Body Part:
Arms, Back

Equipment Needed:
Resistance Bands/Cables

Step 1

Starting Position: Sit on a mat/floor with your knees slightly bent and feet together. Your back should be erect with your torso vertical to the floor. Gently bend forward at the hips (do not round your back) and grasp the cable/band handles. Hold the handles with the palms facing each other and thumbs wrapped around the handles. Your arms should be straight and your shoulder blades pulled back and down. Keep the wrists straight and lined up with your forearms. Brace your torso by engaging your core and abdominal muscles. Keep the spine as tall and straight as possible.


Step 2

Backward Phase: Exhale and pull the handles towards you, bending at the elbows until the handles reach your sides. Keep your elbows close to your body. Do not lean back from the hips, arch your back or shrug your shoulders during your pull. Keep the knees slightly bent and wrists straight throughout the movement.


Step 3

Forward Phase: Inhale and slowly straighten your elbows to return to starting position. Do not allow your torso to round or your shoulders to shift forward.