5 Benefits of Seated Rows & How to Perform

What Are Seated Rows?

Seated rows are a strength-training exercise that works the muscles in your back, shoulders, and arms. You sit down, grab the handles or cable, and pull them toward your body, just like rowing a boat. This pulling motion strengthens your upper body and helps your back stay strong and upright.

You can do seated rows at the gym using a cable row machine or even at home with resistance bands. It’s great for improving posture and reducing back pain from sitting too much.

5 Benefits of Seated Rows

Seated rows may look simple, but they offer a lot of benefits for your body. Here are some of the top reasons to add them to your workouts:

1. Stronger Back Muscles

Seated rows target your latissimus dorsi, rhomboids, and trapezius— he main muscles in your upper and middle back. These help you stand tall and carry heavy things without getting hurt.

2. Better Posture

Do you sit a lot for school or work? Seated rows can help fix that slouching posture by pulling your shoulders back and straightening your spine.

3. Stronger Arms and Grip

Along with your back, seated rows work your biceps and forearms. This helps you carry bags, open jars, and do everyday tasks more easily.

4. Lower Risk of Injury

A strong back supports your whole body and helps prevent injuries, especially in the lower back.

5. Great for All Fitness Levels

You can change the weight and style of seated rows to fit your strength level, perfect for beginners and advanced users.

Want to know how to do seated rows safely and track your progress? Download MyFitnessCoach now and explore personalized workouts made just for you!

How to Do Seated Rows the Right Way

Doing the seated row the right way is super important to get the best results and avoid injury. Here's a simple step-by-step guide:

Step 1: Sit Properly

• Sit on the bench with your feet flat on the foot platform.
• Your knees should be slightly bent, not locked.

Step 2: Grab the Handles

• Hold the handles with both hands.
• Keep your chest up and your back straight.

Step 3: Pull

• Slowly pull the handles toward your belly.
• Squeeze your shoulder blades together as you pull.

Step 4: Return Slowly

• Slowly return to the starting position with control.
• Don’t let the weights pull you forward.

Pro Tip: Don’t round your back or use momentum. Slow and steady wins the fitness race!

Variations You Can Try

Want to make your workouts fun and challenging? Try these easy seated row variations:

1. Resistance Band Rows (At Home)

• Use a resistance band tied around a pole or door.
• Pull the band toward you while seated on the floor.

2. Single-Arm Seated Row

• Do the row with one arm at a time.
• Great for fixing muscle imbalances.

3. Wide-Grip Seated Row

• Use a wider bar to target your upper back more.

Want to know which variation is best for your body? Let MyFitnessCoach guide you! With our customized workout plans, you can choose exercises based on your goals, fitness level, and equipment at home.

Pro Tips for Getting the Most Out of Seated Rows

• Warm up first: A few minutes of light cardio gets your body ready.
• Start light: Use a lower weight to learn the form before going heavier.
• Breathe properly: Breathe out when you pull and breathe in when you return.
• Track your progress: Use a workout logger like the one in MyFitnessCoach to see how far you’ve come!

How MyFitnessCoach Makes Your Workouts Smarter

Looking for a tool that does it all? MyFitnessCoach is your personal fitness assistant in your pocket. Here’s why fitness lovers are switching to it:

• Custom Workout Plans, including seated rows
• Diet Plans and Food Logger for weight goals
• Yoga, Meditation, and Pilates to relax your body
• Connects with Wearables like smartwatches
• Build Your Own Workout with expert guidance
• Rehab and Prehab Workouts for recovery and prevention

With features like these, MyFitnessCoach is not just another app—it’s the only one you’ll ever need.

Final Thoughts

Seated rows are a smart and simple way to make your back stronger, improve posture, and feel better in your daily life. They’re easy to learn, safe to do, and work well for everyone—no matter your age or fitness level.

If you’re ready to start your fitness journey with seated rows and much more, it’s time to download MyFitnessCoach. It’s your all-in-one fitness app with everything you need—from workouts to diet plans to recovery support.

Download MyFitnessCoach now and take the first step toward a healthier you.