The seated cable row is an isolated exercise that targets the middle and upper back. This movement also improves shoulder muscle balance and corrects posture.
Sit at a low-pulley cable station with a V-handle attachment. Place the feet securely on the platform and grab the handle with both hands using an overhand grip. Using your legs (not your back), sit back with arms fully extended supporting the weight.
Keeping your torso stationary, drive your elbows past your sides and pull the cable attachment towards the waist. Pause and squeeze shoulder blades together at the top of the row before returning to the starting position.
Avoid leaning forward. Maintain an upright upper body.