Seated Row: Upper Back
Seated row on the short box with the pull finishing high, so the upper back and trapezius carry the work against the springs with the chest open and the spine tall.
- Body
- Reformer
- Strap
- Equipment
- Movement
⚠️ Clinical Contraindications
- Shoulder Impingement: Keep the elbows at or below shoulder height and avoid pulling behind the body.
- Neck & Cervical Strain: Keep the neck long and the shoulders down; do not lead with the chin.
- Osteoporosis / Osteopenia: Keep the spine neutral and the pull in front of the body; avoid arching the upper back.
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 with the arms long and the shoulder blades set down the back.
Execution Instructions
- Exhale to draw the straps back high, letting the elbows travel out and back on a line toward the shoulders as the upper back squeezes and the chest opens; inhale to reach the arms forward with control.
- Keep the ribs down so the lift comes from the upper back rather than the low back.
Teaching Cues
"Squeeze the upper back as the elbows travel out and back, keeping the shoulders low."
"Keep the ribs down and the chest open — the lift belongs to the upper back, not the low back."
"Exhale on the pull, inhale as the arms reach forward."
Modifications & Progressions
Lighter Springs (Regression)
Use a single medium or strong spring and keep the pull below shoulder height.
Widened Pull (Progression)
Draw the elbows out wider to load the upper back further, keeping the shoulders down.
Seated Row, Shoulder Impingement (Injury Modification)
Keep the elbows at or below shoulder height and the pull in a pain-free range.