This exercise helps build bigger and more defined back muscles, especially your lats (the large muscles on your back).

It also makes your core stronger. Your core muscles are important for balance and stability, and this exercise works them as you twist.

Because you twist, it helps improve your ability to rotate your body, which is useful in everyday life.

Doing this exercise can improve your posture. Stronger back muscles help you stand and sit up straighter.

It builds functional strength. This means you'll be stronger in ways that help you with everyday activities.

This exercise is good for people of all fitness levels, from beginners to advanced exercisers.

It helps you build more overall muscle, leading to a more toned and fit body.

The twisting motion makes your back muscles work harder and improves how well they're used.

It strengthens your core muscles (the muscles in your middle), making you more stable and less likely to get hurt.

This exercise helps improve your posture by strengthening your back muscles, which helps you stand and sit straighter.

The twisting adds to your flexibility and makes your muscles stronger in a way that's useful in everyday life.

Adding this exercise to your workout will make your back exercises much better.

Find a seated row machine and sit down. Make sure your feet are flat on the floor.

Set the pulley to the lowest setting and attach a single handle.

Grab the handle with one hand; your palm should face your body.

Sit up straight! Keep your back straight and your belly muscles tight.

Stretch your arm out in front of you. Keep your arm straight, but not locked.

Pull the handle towards your body. As you pull, twist your body towards the opposite side. For example, if you're pulling with your right hand, twist your body to the left.

Squeeze your shoulder blade on the side you're pulling with. Hold it for a second.

Slowly let the handle go back to the starting position. Untwist your body.

Do this for the number of times you planned, then switch arms and repeat.

Important tip: Keep your back straight the whole time to avoid hurting yourself and to get the best results.

Cable Seated High Row: This exercise is great for your upper back muscles. It helps you pull the weight towards your chest while sitting upright. This is different from the twisting row because you don't twist your body. It's good for posture and building strong back muscles.

One-Arm Twisting Seated Row with Resistance Band: This is like the cable machine version, but you use a resistance band instead. Bands feel a little different than cables, and this exercise makes your core muscles work harder to keep you steady while you twist.

Cable One-Arm Bent-Over Row: This exercise also works your back muscles, but you bend over instead of sitting upright. Bending over makes your core and lower back work more. It's a different way to move and still build strength in your lats and rhomboids (back muscles).

Trying these different exercises helps you build a well-rounded workout. It's good to switch things up to avoid getting bored and to make sure all your muscles are strong and balanced.

One-Arm Twisting Seated Row with Resistance Band: This uses a resistance band instead of a cable machine. It works the same back muscles (like your lats and rhomboids) and helps strengthen your core because of the twisting movement. The band's resistance changes as you pull, making it good for building real-world strength.

Cable Seated One-Arm Alternate Row: This focuses on one arm at a time. This helps balance out strength between your left and right sides, and it also improves your grip strength. Working each arm separately is great for overall body stability and better performance in other exercises.

Cable Seated High Row: This targets the upper part of your back and the back of your shoulders more. By changing how you pull the cable, you work different parts of those muscles for a complete upper body workout.

These variations all share a similar basic movement but offer different benefits. Experiment to find what's best for you!

Control your twist: Don't twist too far. A gentle twist is enough to work your muscles. Twisting too much puts extra stress on your spine.

Take your time: Do the exercise slowly and smoothly. Don't rush. Slow movements help you feel the muscles working and prevent injuries. Focus on the feeling in your muscles as you pull and release the cable.

It helps you build muscle in your back, which is important for good posture and lifting things.

This exercise also strengthens your core muscles, which are in your stomach and back. Strong core muscles help you stay balanced and prevent injuries.

To do it right, sit on the exercise machine and hold the cable handle with one hand.

Pull the handle towards your waist, keeping your back straight and your core tight. Imagine pulling the handle towards your belly button, not just your side.

Slowly let the handle go back to the starting position. Don't just drop it!

Repeat this movement for a set number of times, then switch arms.

Make sure your back stays straight throughout the exercise. Avoid arching your back, which can cause pain.

Don't swing your body to help pull the weight. Use your back and core muscles to do the work.

Keep your core engaged the whole time – like you're bracing for a punch. This protects your spine and helps you get the most out of the exercise.

Try different ways to do the exercise. You can change how heavy the weight is, or how many times you repeat the movement. This keeps your workouts interesting and helps you get stronger.

If you're new to exercise, start with lighter weights and fewer repetitions. It's better to do it right than to do it fast.

Listen to your body. If you feel pain, stop and rest. Talk to a doctor or physical therapist if you have any concerns.