Edward R. Raskowski, MD: The sitting row is an exercise that uses a resistance tube to move the muscles in the upper back. Specifically, the seated row targets the muscles of the upper back and the latissimus dorsi, which is the muscle outside the thorax. This exercise helps improve posture and balance the shoulder muscles.
Nicole L. Campbell: To create a seating row using a resistance tube, wrap the tube around your foot. You can use the notch in the middle of the shoe to hold the tube in place. As if rowing, pull the tube straight back with your elbow. Then it returns to the starting position. It feels like the shoulder blades are organized. You might imagine squeezing a pencil with your shoulder blades.
Remember to bend your knees slightly to keep your back in a neutral position when forming a sitting row. Do not sit forward or bend back in the opposite direction. Controls movement smoothly.
To make the exercise more difficult, wrap the tube around your hand. This will increase the resistance.
For most people, one set of 12 to 15 repetitions is sufficient.
For best results, keep your back in a neutral position and keep your movements smooth and controlled.