Chair Alternating Rows: how to do it

Chair Alternating Rows

Gentle

Seated

Upper back & posture

Arms

Stomach & waist

Starts at 5:40 in “Seniors Over 50 & Beginners Can Lose Weight With This Chair Workout”. The time is from YouTube's automatic chapters, so it may be a few seconds out.

What it is

Row one arm at a time, letting your chest turn slightly toward the arm that pulls.

How to do it

Sit tall with both arms reaching forward.
Pull one elbow back, turning slightly to that side.
Reach it forward as the other elbow pulls back.
Keep alternating smoothly.

Key tip: Breathe out each time you pull.

Who should skip it, and why

Nothing specific beyond the general safety advice below. If it hurts, stop.

Easier and harder versions

Easier: No turn, just the arms.
Harder: Pause for a second each time you pull.

How much

In our videos each move runs for about 40 seconds with 20 seconds of rest. Start with less if you need to. Comfortable effort is the goal, not exhaustion.

Try it: 3 rounds of 40 seconds

Stop straight away and get help if you feel:

chest pain, pressure or tightness
dizziness, light-headedness or faintness
breathlessness that doesn't settle when you rest
sharp or joint pain, or pain that gets worse as you go
numbness, tingling, or a sudden severe headache

This is general exercise information, not medical advice. If you have a health condition, or you've had a fall, injury or surgery recently, check with your doctor or physiotherapist first.