This exercise works many important back muscles: the lats (the large muscles on the sides of your back), rhomboids (muscles between your shoulder blades), and trapezius (muscles in your upper back and neck).

It also helps strengthen your core muscles (your stomach and lower back muscles), which are important for keeping your body stable.

This exercise is easy to learn, so it's good for both new and experienced exercisers.

You can easily add it to your regular workout routine.

Doing cable seated rows regularly can improve your posture (how you stand and sit).

It will also make you stronger overall and help you build a more toned body.

To do the exercise, sit facing a cable machine with a straight back. Pull the handle towards your stomach, squeezing your shoulder blades together. Slowly return to the starting position.

Better Posture: This exercise strengthens the muscles that support your spine, helping you stand and sit up straighter. Good posture is important for avoiding back pain and looking your best.

Stronger Core: You'll use your core muscles (your stomach and lower back) to keep your body stable during the exercise, making them stronger too. A strong core helps with balance and everyday activities.

Healthy Shoulders: The seated cable row helps your shoulders move correctly, which can prevent shoulder injuries and pain. It teaches your body to use your shoulder muscles in a safe and effective way.

Safer Workout: Because you control the movement, this exercise is gentler on your body than some others. This lowers your risk of getting hurt during your workout.

How to Do It Right: Proper form is key! Keep your back straight, pull the cable towards your stomach, and control the movement as you return to the starting position. Ask a trainer if you are unsure about the correct technique.

Grab the handle: Reach forward and hold the handle or bar with both hands. Your palms should face down.

Good posture: Sit up straight with your back tall and your shoulders pulled back. Imagine a string pulling you up from the top of your head.

Pull it in: Pull the handle towards your belly button, keeping your elbows tucked in close to your body. Don't let them flare out.

Squeeze those shoulder blades: At the end of the pull, really squeeze your shoulder blades together. You should feel it between your shoulder blades.

Slowly let go: Slowly release the handle back to the starting position. Control the movement the whole time; don't just let it drop.

Breathe right: Remember to breathe! Breathe out as you pull and breathe in as you return to the starting position. This helps with control and makes the exercise easier.

One-arm cable rows: This exercise lets you focus on one side of your back at a time. This helps balance out your muscles and makes each side stronger. Because you use one arm, it also improves your grip and core strength.

Bent-over one-arm cable rows: This is similar to the seated one-arm row, but you bend over. This lets you move your arms further, working your back muscles more. It also helps strengthen your core because you have to keep your balance.

Cable rear delt raises: While this mainly works your shoulder muscles, it also helps your upper back. Stronger shoulders and upper back improve your posture and overall upper body strength.

Cable straight-arm pulldowns: This exercise focuses on your lat muscles (the large muscles on your back) without using your biceps as much. This is good for building upper body strength and stable shoulders.

Cable Seated High Row (with a V-bar): Pull the cable from a higher spot. This works the top of your back and the back of your shoulders more. It helps with posture and makes your upper body stronger.

Cable Low Seated Row: Pull the cable from a lower spot. This changes the way you pull, making your lower back muscles and the muscles between your shoulder blades work harder. This helps build a thicker back.

Cable Seated One-Arm Row: You pull with one arm at a time. This helps if one side of your back is weaker than the other. It also helps strengthen your core because you have to keep your balance.

These different exercises keep your workouts interesting and challenging. Try them all and find what you like best!

Keep your back straight: Don't let your spine curve. Imagine a string pulling you up from the crown of your head. This protects your back and makes the exercise more effective.

Choose the right weight: Start with a weight you can control while keeping good form. It's better to use less weight and do the exercise correctly than to use too much and hurt yourself.

Engage your core muscles: Tighten your stomach muscles throughout the exercise. This helps stabilize your body and prevents you from using momentum instead of your back muscles.

Focus on your form: Pay close attention to how you're moving. If you feel any pain, stop immediately. Proper form is key to getting stronger and avoiding injury.

This exercise works many muscles in your upper body, making you stronger overall.

Good posture is important for your health and helps you look better.

Sit comfortably on the seat of the cable machine, feet flat on the floor.

Grab the cable handle with both hands, keeping your back straight and your chest up.

Pull the handle towards your stomach, squeezing your shoulder blades together.

Keep your back straight throughout the movement – don't hunch or arch your back.

Breathe in as you pull the handle, and breathe out as you slowly return to the starting position.

Control the weight; don't let it pull you forward or cause you to use bad form.

Start with a weight you can easily handle and gradually increase it as you get stronger.

Do several sets of 8-12 repetitions for best results.

Listen to your body and stop if you feel any pain.

Adding this exercise to your workout routine will make your back stronger and improve your posture over time.