Back · Bodyweight
Seated Back Press
How to do the seated back press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Sit tall on a chair with your feet flat and arms bent at your sides. Drive your elbows back and squeeze your shoulder blades together, pressing your upper back into a tall, open position, then release with control.
- 1Squeeze your shoulder blades together at the back of the movement
- 2Keep your chest lifted and ribs stacked over your hips
- 3Feel the muscles between your shoulder blades doing the work
Common mistakes
- Do not shrug your shoulders up toward your ears
- Avoid arching your lower back to create the motion
- Do not let your head jut forward
Muscles worked
The seated back press mainly works the mid traps and rear delts, with the lower traps, lats, and external rotators assisting.
- Mid TrapsPrimary
- Rear DeltsPrimary
- Lower TrapsSupport
- LatsSupport
- External RotatorsSupport
- Lower BackMinor
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the seated back press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.