Chair Seated Upright Row

Sitting Upright Row on a Chair

Equipment Needed: A sturdy chair.

Instructions:

1. Starting Position:
- Sit on a sturdy chair with your back straight and feet flat on the floor. Your arms should rest comfortably at your sides.

2. Hand Position:
- Raise your elbows to shoulder height, keeping your forearms perpendicular to the floor. Your hands should be in a neutral position, palms facing your body.

3. Movement:
- Slowly pull your elbows back while squeezing your shoulder blades together; keep your forearms vertical.
- Lift your elbows higher until they are aligned with your shoulders. Hold for a moment at the top of the movement.

4. Return:
- Lower your elbows back to the starting position slowly, maintaining control of the movement.

5. Repetitions:
- Repeat this movement for 10-15 repetitions, ensuring to maintain good posture throughout.

6. Breathing:
- Exhale as you lift your elbows and inhale as you lower them back down.

Tips:
- Keep your core engaged to support your back.
- Avoid arching your back by keeping your movements smooth and controlled.
- If you experience any discomfort, stop the exercise.