Exercise
Seated strap pull that draws the hands toward the sternum to build upper-back awareness and upright posture.
Setup instructions
Sit tall on the carriage facing the shoulder rests with legs crossed or in a comfortable seated position. Hold the straps with the palms facing in and the arms reaching forward at shoulder height. Stack the ribs over the pelvis and keep the shoulders relaxed away from the ears. Use light to moderate spring tension so the pull feels smooth rather than forced.
Breathing cues
Inhale to prepare. Exhale as the arms pull back. Inhale to return forward.
Movement steps
- 1Inhale to prepare with the arms long.
- 2Exhale as you bend the elbows and draw the hands toward the sternum, keeping the collarbones wide.
- 3Pause briefly without lifting the shoulders.
- 4Inhale to reach the arms forward with control.
- 5Repeat while keeping the carriage quiet and the spine tall.
Common mistakes
Shrugging the shoulders; flaring the ribs; leaning backward to complete the pull; snapping the arms forward on the return.
Safety notes
Avoid heavy spring tension if shoulder or neck tension appears. Stop if seated balance feels unsafe without support.
Focus Areas & Conditions
Desk Worker Posture
Suitability: Seated rowing toward the sternum may help some people build upper-back endurance and practise tall seated alignment with spring-controlled range.
Caution: Keep ribs contained and shoulders wide. Use lighter springs and shorter sets if the neck grips or the lower back rounds behind you.
Connections
Muscles worked
Goals supported
Related exercises
FAQs
Is Rowing Back 1 Into the Sternum beginner-friendly?
It is best approached once a client can sit tall on the reformer and control light strap tension. Seated Arm Pull and Chest Expansion are helpful preparatory exercises.
What muscles does Rowing Back 1 Into the Sternum work?
It emphasises the upper back, posterior shoulders, and the core muscles that support an upright seated posture.
What is Rowing Back 1 Into the Sternum good for?
It helps train scapular control, open collarbones, and the feeling of drawing the straps toward the sternum without losing spinal length.
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