At PROHEALTH PHYSIO & FITNESS (EP), we believe that movement is medicine, and one of the most effective exercises we recommend for pain relief and rehabilitation is the seated row. Whether you’re recovering from injury, managing chronic discomfort, or simply aiming to improve posture and strength, the seated row offers powerful benefits that go beyond the gym.
What Is the Seated Row?
The seated row is a resistance exercise that targets the upper back, shoulders, and arms, particularly the rhomboids, trapezius, and latissimus dorsi. Performed using a cable machine or resistance bands, this movement mimics the action of rowing and encourages proper spinal alignment and muscular balance.
Seated Row Helps Reduce Pain
Here’s why it’s a cornerstone and can reduce pain:
- Improves Posture
Poor posture is a leading cause of neck, shoulder, and lower back pain. The seated row strengthens postural muscles, helping you stand taller and move more efficiently. - Relieves Upper Back and Shoulder Tension
Activating the muscles that support the shoulder blades reduces tension and stiffness in the upper back, a common complaint among desk workers and athletes. - Supports Spinal Stability
A strong back is essential for spinal health. The seated row reinforces the muscles that stabilize the spine, reducing the risk of injury and chronic discomfort. - Enhances Rehabilitation Outcomes
For clients recovering from shoulder impingement, rotator cuff injuries, or lumbar strain, the seated row is a safe and effective way to rebuild strength without aggravating symptoms.
Expert Guidance at PROHEALTH PHYSIO & FITNESS (EP)
Our Exercise Physiologists (EPs) and Physiotherapists tailor seated row routines to your unique needs. We assess your movement patterns, pain levels, and goals to ensure every rep contributes to your recovery and long term wellness.
Whether you’re new to exercise or a seasoned athlete, our team ensures proper technique, progressive loading, and integrated care that aligns with your treatment plan.
Seated Row Can Reduce Pain – A poked forward chin and rounded shoulders are key postural factors that are indicative of weakness in the trapezius and rhomboid muscles.
The exercise of the month is a compound movement that helps strengthen the trapezius and rhomboid muscles, creating better posture and alleviating pain. The exercise doubles as a great muscle building exercise that engages not only the muscles of the back, but also the core and shoulders.
This magical exercise is known as the Seated Row. It can be performed at a gym with a cable machine, or at home with a TheraBand.
- Start the exercise in an upright seated position
- Grab the V-bar handles or TheraBand and straighten your back to an upright position with you head looking straight forward
- Pull the V-bar or TheraBand towards your stomach with your elbows back whilst pulling the shoulders down and back, squeezing your shoulder blades together
- Hold this end position for a second
- Slowly return to the starting position (count to 3 in while bringing the V-bar / Theraband to its original position)
- Repeat to complete 12-15 repetitions for 3 sets
Cable Seated Row
TheraBand Seated Row
Ready to experience the healing power of movement? Book a consultation with our team at PROHEALTH PHYSIO & FITNESS (EP) and discover how the seated row can be your first step toward a pain-free life.
Source: www.healthline.com
Title: Seated Row: Muscles Used, Common Mistakes, Modifications
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