Seated Row: Mid Back
Seated row on the short box with the pull aimed at the mid back, so the shoulder blades retract and depress against the springs while the spine stays long.
- Body
- Reformer
- Strap
- Equipment
- Movement
⚠️ Clinical Contraindications
- Shoulder Impingement: Keep the elbows below shoulder height and the pull close to the ribs.
- Low Back Pain: Maintain the long spine and shorten the range if the back starts to ache.
- Neck & Cervical Strain: Keep the shoulders away from the ears and the neck relaxed.
Apparatus Setup
Reformer
Target Muscles
Setup Instructions
Sit tall on the short box facing the risers with the legs extended long and the heels braced into the headrest, holding a strap in each hand at shoulder height with the shoulder blades set back and down.
Execution Instructions
- Exhale to draw the straps back to the lower ribs, letting the elbows travel down and back as the shoulder blades slide toward the spine and settle down the back; inhale to extend the arms forward with control.
- The pull finishes at the mid back rather than the chest, so the ribs stay stacked instead of lifting.
Teaching Cues
"Draw the shoulder blades down and together, finishing the pull at the lower ribs."
"Keep the ribs stacked over the pelvis and the spine still as the arms work."
"Resist the springs on the return and let the blades widen only at the end of the reach."
Modifications & Progressions
Lighter Springs (Regression)
Drop to a single strong or medium spring and shorten the pull so the ribs stay down.
Two-Count Squeeze (Progression)
Hold the finished pull for two counts to build endurance in the mid back.
Seated Row, Neck & Cervical Strain (Injury Modification)
Keep the neck long and stop the pull before the chin reaches forward.