It works several important back muscles: the lats (latissimus dorsi), rhomboids, and traps (trapezius).

This exercise helps create a wider, more defined upper back.

It's good for people who lift weights and those who want better posture.

Doing this exercise improves your strength and balance in your muscles.

It makes you stronger and steadier when you do other exercises.

Because you sit down while doing it, it is easier on your lower back than other back exercises.

The supine (lying face up) grip helps you feel the muscles working more effectively.

Better posture: Stronger back muscles help you stand and sit up straighter. This is great for preventing back pain caused by too much sitting.

Stronger grip: The way you hold the cable during this exercise also makes your grip stronger. A strong grip is helpful for many other exercises and everyday tasks.

Shapes your back muscles evenly: This exercise is good for working each side of your back equally. This helps create a balanced and well-proportioned upper body.

First, sit on the cable machine and adjust the seat so your knees are comfy.

This is important for good posture and to avoid hurting yourself. Make sure your legs are firmly planted on the floor.

Next, attach the handle to the cable machine. Make sure it's lower down, not high up.

This is to help you work your back muscles properly.

Now, grab the handle with your palms facing up (underhand grip). Your arms should be straight out in front of you.

This is your starting position. Make sure you are sitting up straight with your back straight.

Before you pull, tighten your tummy muscles (core) and pull your shoulders down and back. This helps protect your back and keeps you stable.

Pull the handle towards your belly button. As you pull, try to squeeze your shoulder blades together.

This is the main part of the exercise. Feel the muscles in your back working.

Slowly let the handle go back to the starting position. Keep your back muscles working the whole time; don't just let the weight drop.

This controlled movement is important for building strength and avoiding injury.

Keep your elbows close to your body as you pull and release. This helps you use your back muscles more effectively and prevents strain on your shoulders.

That's one rep! Repeat as many times as your workout plan suggests.

Cable Seated High Row: This exercise is similar to the supine row, but you pull the cable from a higher position. This changes how your back muscles work, giving them a slightly different workout. It's still great for your lats (large back muscles) and rhomboids (muscles between your shoulder blades).

Cable Seated One-Arm Row: Instead of pulling with both arms at once, you do one arm at a time. This helps balance out any strength differences between your left and right sides. It also makes your core work harder to keep you steady, and improves your grip strength.

Cable Rope Seated Row: This uses a rope handle instead of a straight bar. The rope lets you pull your arms in towards your body more naturally. This is often better for your shoulders and still works your upper back and biceps (muscles in your upper arms).

All three alternatives work the same main back muscles as the supine grip row, but in slightly different ways. Experiment to find what you like best!

V-Bar Row: This uses a V-shaped bar. The neutral grip (palms facing each other) is easier on your shoulders. It's great for building your lat muscles (the large muscles on your back) and rhomboids (muscles between your shoulder blades). It also helps you keep good posture.

Wide-Grip Row: Holding the bar wider really works the outer lats and upper back. This helps you get stronger and build more muscle in your upper body.

Straight-Back Row: This one is all about keeping your back straight the whole time. This works your core muscles (your stomach and lower back) along with your back muscles. It's perfect for posture and a strong, defined back.

Experiment to find what's best for you! Each variation has something different to offer. Try them all and see which ones you like and which ones help you reach your fitness goals—whether it's getting stronger, improving your posture, or building bigger muscles.

Engage your core muscles: Think about pulling your belly button towards your spine. This keeps your body stable and helps you lift more safely and effectively. A weak core can lead to poor form and reduced results.

Choose the right weight: Start with a weight you can easily control. It's better to use a lighter weight and focus on good form than to use a heavy weight and risk injury. Smooth, controlled movements are key.

Don't fully straighten your arms: Keep a slight bend in your elbows throughout the exercise. Completely straightening your arms can take tension off your back muscles and put extra strain on your joints. This helps your back muscles work harder.

It helps you get a more defined and muscular back, improving your overall physique.

Good form is really important to avoid injuries and get the most out of the exercise.

Make sure you sit up straight and keep your back flat against the seat. Don't arch your back or hunch your shoulders.

Pull the cable towards your stomach, keeping your elbows close to your body. Avoid using momentum; focus on controlled movements.

Slowly let the cable back to the starting position. This controlled movement is key for muscle building.

Start with lighter weights to learn the correct form before increasing the weight. This prevents injuries and ensures proper technique.

Listen to your body. If you feel any pain, stop and rest. Don't push yourself too hard, especially when starting.

This exercise is good for people of all fitness levels, from beginners to experienced weightlifters. You can adjust the weight to suit your strength.

Adding this exercise to your workout routine can give you a stronger, healthier back and a better-looking body.