Overview
Seated Row is the foundational pulling exercise of the seated repertoire — the balance to all the pushing (Push-Up, Chest Expansion, Long Stretch). Sitting on the short box facing the risers, the client rows the straps toward the body while the spine stays long and the feet brace into the headrest. It teaches scapular control before the prone pulling work.
Because the box faces the risers, the springs pull the arms back toward the machine rather than out in front of the body: the client is rowing away from the anchor, and the headrest gives the legs a fixed point to push against so the trunk stays still.
Setup
- A medium-strong setting (1-2 strong springs); footbar medium, headrest up.
- Set the short box on the carriage, then sit tall on it facing the risers at the back of the reformer.
- Legs extended long with the heels braced into the raised headrest; a strap in each hand at shoulder height, shoulder blades drawn back and down.
Key Teaching Cues
- Draw the shoulder blades down and together as the elbows pass the ribs.
- Keep the spine tall and the ribs stacked over the pelvis — no leaning back to gain range.
- Press the heels into the headrest so the legs anchor the trunk while the arms work.
- Exhale to draw the straps back, inhale to extend the arms forward with control.
- Resist the springs on the return — no collapsing the shoulders forward.
Common Faults
- Shrugging the shoulders as the arms pull.
- Leaning back to gain leverage instead of pressing the heels into the headrest.
- Flaring the elbows wide instead of grazing the ribs.
- Letting the chest sink on the return.
- Letting the headrest brace slip, so the body slides on the box.
Variations
- Seated Row: Mid Back finishes the pull at the lower ribs with the elbows travelling down and back.
- Seated Row: Upper Back finishes the pull high with the elbows out, loading the upper back and trapezius.
- Seated Archer rows one arm at a time while the other reaches long, so the trunk resists rotation.
- Regression: drop to a single spring and reduce the range to keep the spine tall.
- Progression: hold the extension for two counts to build scapular and core endurance.
- Safety: keep the spine tall and the ribs stacked for low-back comfort.
Programming Notes
Place Seated Row early in the upper-body block, before the prone pulling work, so the shoulder blades learn to move before the body is inverted. Pair it with Chest Expansion or Mid Back Press Down for a complete scapular-control mini-set. Six to eight repetitions with a two-count extension hold builds the endurance the arms need for the straps work.