Edward R. Laskowski, M.D.: The seated row is an exercise you can do with resistance tubing to work the muscles in your upper back. Specifically, the seated row targets the muscles in your upper back and also the latissimus dorsi — a muscle on the outer side of the rib cage. This exercise will help improve your posture and also your muscle balance in the shoulder.
Nicole L. Campbell: To do the seated row with resistance tubing, wrap the tubing around your feet. You might use the notch in the middle of your shoe to hold the tubing in place. Pull the tubing straight back with your elbows, as if you were rowing. Then return to the starting position. You'll feel as if your shoulder blades are coming together. You might imagine that you're squeezing a pencil with your shoulder blades.
When you're doing the seated row, remember to keep your knees slightly bent and your back in a neutral position. Don't hunch forward, and don't arch your back the other direction. Keep your movements smooth and controlled.
To make the exercise more challenging, wrap the tubing around your hands. This provides greater resistance.
For most people, one set of 12 to 15 repetitions is adequate.
Remember, for best results, keep your back in a neutral position, and keep your movements smooth and controlled.