Seated Row Exercise After 60
The seated row strengthens your upper back and shoulders using a light resistance band, all while you stay comfortably seated. It is one of the best exercises after 60 for better posture and the pulling strength you use every day.
Seated Row demonstration
Coach CC's video will be embedded here.
Video coming soon. Coach CC will demonstrate this movement.
- Goal
- Strength
- Level
- Supported Start
- Equipment
- Resistance Band
- Position
- Chair / Seated
- Main muscles
- Upper back, shoulders
- Everyday benefit
- Sitting and standing tall, reaching and pulling
How to Do It
- 1
Sit upright in a sturdy chair with your feet flat on the floor.
- 2
Loop a light resistance band around the balls of your feet and hold one end in each hand.
- 3
Start with your arms extended and a slight, comfortable tension in the band.
- 4
Squeeze your shoulder blades together and pull your elbows back past your sides.
- 5
Slowly return to the start, keeping tension in the band.
Coach CC Cues
- Lead with your elbows, not your hands. Think elbows back.
- Squeeze your shoulder blades together at the end of the pull.
- Keep your shoulders down, away from your ears.
- Sit tall. Do not rock your whole body back to cheat the pull.
Common Mistakes
- Shrugging the shoulders up toward the ears.
- Rounding the back or leaning far forward.
- Using a band that is too heavy to start.
- Letting the band snap back instead of returning with control.
Make It Easier
Use a lighter band, or shorten your pull range. Bring your elbows back only as far as feels comfortable, and build from there.
Make It Harder
Use a heavier band, slow the return to a count of three, or pause and hold for two seconds at the end of each pull.
Why This Matters After 60
- Strengthens the back muscles that keep you sitting and standing tall.
- Helps offset the rounded, forward posture that comes from phones and sitting.
- Builds the pulling strength you use in reaching, lifting, and carrying.
Sets and Reps
- Start with 2 sets of 8 to 12 repetitions with a light band.
- Rest 30 to 60 seconds between sets.
- Move to a heavier band before adding more repetitions.
General guidance for healthy adults over 60. Adjust to your own comfort and check with your doctor if unsure.
Safety note: Move at your own pace. If you feel sharp pain, dizziness, or chest discomfort, stop and check with your doctor.
Related Exercises
Wall Push-Up
Strengthens your chest and arms with safe, controlled pressure.
Sit-to-Stand
Builds the leg strength you use every time you get up from a chair.
Calf Raise
Strengthens your lower legs for stronger walking and push-off.
Not Sure Which Exercises Are Right for You?
Take the free After 60 Fitness Score to find your best starting path.
CC Matthews
Fitness Coach, After 60 Coach
Written and demonstrated by CC Matthews. After 60 Coach provides general fitness education, not medical advice.
Last reviewed: October 2026
Sources & References
- American College of Sports Medicine, Strength Training Guidelines for Older Adults (placeholder, pending verification).
- National Institute on Aging, Exercise & Physical Activity (placeholder, pending verification).
References shown are placeholders pending verification. See our editorial policy.