Seated Row Exercise | Back and Posture Strength for Older Adults

The seated row exercise is a strengthening movement that targets the upper back, shoulders, and arms.
Performed while sitting on a chair with resistance bands or light weights, it helps older adults improve posture, strengthen pulling muscles, and support daily activities such as lifting, reaching, and carrying.
This exercise is safe and effective for building back strength while maintaining stability in a seated position.

How to Do the Seated Row Exercise Safely

INSTRUCTIONS:

  • Sit tall in a sturdy chair with feet flat on the floor.

  • Start with arms extended forward at shoulder height, elbows straight but not locked.

  • Pull your elbows back, keeping them close to your sides.

  • Squeeze your shoulder blades together as you row.

  • Slowly return arms to the starting position with control.

TIPS:

  • Keep your chest lifted and back straight.

  • Focus on squeezing the shoulder blades together, not just moving the arms.

  • Breathe out as you pull back, breathe in as you return forward.

  • Move slowly, avoiding jerky motions.

MUSCLES WORKED:

  • Upper and mid-back (latissimus dorsi, rhomboids, trapezius)

  • Rear shoulders (posterior deltoids)

  • Biceps

  • Core (for posture and stabilisation)

BENEFITS:

  • Strengthens the back and shoulders to support posture.

  • Improves pulling strength for daily activities like opening doors or carrying objects.

  • Helps balance pushing movements (like push-ups or presses) to protect the shoulders.

BEGINNER VERSION:

  • Perform the movement without resistance, just practising squeezing shoulder blades together.

  • Use a very light resistance band or no weights at all.

PROGRESSION OF EXERCISE:

  • Use heavier weights or a stronger resistance band.

  • Hold the squeeze at the back of the movement for extra challenge.

  • Progress to a Standing Bent Over Row.