This is another post in our series of Fitness Saturday exercises and workouts appropriate to women in the second half of life. Personal trainer Brooke Marrone, president and founder of Brooke Marrone Fitness, in New York City, is our fitness guru.


The Seated Row is one of the best ways to strengthen your back and improve your posture. This one move works almost every major muscle in your back and can be done just about anywhere. All you need is a resistance band at your desired weight and you are ready to go! 

Sit upright and extend your legs out straight on the floor in front of you. Keep a slight bend in your knees and your feet flexed a few inches apart. If you are not able to maintain this position, it helps if you sit on a yoga block. 

Loop your resistance band around the soles of your feet and hold an end of the band in each hand. You want to be able to have enough tension in the band that you can successfully keep your upright position with your arms out straight in front of your body. To increase difficulty, grab onto more of the band; do the reverse to make it less taught. 

With your palms facing in, bend your elbows and pull the band toward your body, keeping your arms close to your torso and your hands below your chest. Make sure to bring both your elbows and shoulders back and squeeze your shoulder blades together.

Slowly, without allowing your shoulders and head to round forward, straighten your arms out to your starting position and repeat. Remember to breathe and try for two sets of 12 to 15 reps.

Major muscles worked: trapezius, latissiumus dorsi, and rhomboids.

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  • Diane Dettmann April 5, 2015 at 10:11 am

    I like this exercise and will try it. Hopefully in a few months, I’ll look just like that cute young lady. 🙂