Get ready

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

The illustration may differ slightly from the real movement. Please read the steps and follow them.

Seated Row

Sitting near the front of a chair and leaning forward with a flat back, pull two water bottles up to your sides.

Working (red): Upper back
Helping (amber): Front of arms, lower back
Do: 2 sets of 8 to 10
Rest: 45 to 60 seconds between sets

Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.

Before you start

Lower-back pain? Lean forward only a little. Osteoporosis? Skip this one unless Nida says it is safe for you.

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

How to do it

Sit near the front of a sturdy chair. Feet flat and hip-width apart. A filled water bottle in each hand.
Lean forward from your hips. Back flat, chest towards your knees, arms hanging straight down beside your legs.
Pull your elbows up and back. Squeeze your shoulder blades together. Elbows stay close to your sides. Breathe out.
Lower slowly. Take 2 seconds. Keep your back still. Breathe in.

Where your hands and feet go

Feet: Flat on the floor, hip-width apart, under your knees.
Hands: One filled bottle in each hand, palms facing each other, arms hanging beside your legs.
Body: Leaning forward from the hips with a flat back. Neck in line with your back.
The movement: Elbows travel up and back past your ribs, close to your sides, then lower slowly.

Watch out for

Rounding the back. Keep it flat.
Jerking the bottles up. Pull smoothly.
Shrugging the shoulders to the ears. Pull the elbows back.

Make it easier

Lean forward less, or use smaller bottles.

Make it harder

Do the standing bent-over row.

Standing version: Bent-over Row

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026