Seated Row
Pulling a door open, and standing straighter doing it
- Position
- Seated
- Takes
- 5 minutes
- How much
- 10–12 pulls, 2 rounds
Why this one
Almost everything in a day is pushing and reaching forward, which quietly rounds the shoulders. This is the counterweight — and it works entirely from a dining chair, so nothing about it requires getting on the floor.
How to do it
Sit tall, legs out in front, and loop the band around both feet.
Hold a handle in each hand, arms straight, palms facing each other.
Pull your elbows straight back past your ribs, squeezing your shoulder blades together.
Let the band return slowly — count to three on the way out.
Watch for
Shrugging. If your shoulders climb toward your ears, the band is too heavy — drop to a lighter one rather than fighting it.
Make it easier
Use the lightest band, or loop it around one foot instead of two.
Make it harder
Use a heavier band, or pause for two seconds with your elbows back.
More for strengthening
Heel and Toe Raises
Steadier footing on uneven ground and curbs
Nothing to buy
How to do it
Seated Press and Curl
Lifting a bag onto a high shelf
Uses Figure-8 band with handles
How to do it