Seated Cable Row

Target Muscles

Lattisimus dorsi, Rhomboids, teres major and minor.
Also used Erector spinae, Biceps, Fore-arms, Pectoralis major.
Starting Position

* Sit facing the cable row machine and place your feet against the foot rests. Grasp the bar and bend your knees slightly.
* Lean forwards and grasp the pulley handles, while maintaining a normal, slightly curved spinal position.
* Pull back a little way until your torso is nearly upright and your arms are fully extended.

The Movement

* Pull the bar towards you until it touches your lower rib / upper abdomen region. You should be pulling your elbows and shoulders directly backwards as far as possible.
* Hold for a count of two; then slowly return to the starting position, maintaining a near­upright position.

Tips

* To achieve maximum back development, keep your torso nearly upright during the entire movement - it should not move forwards or backwards more than 10°.
* Maintain a normal curve in your back - do not arch your back excessively.
* Keep your legs slightly bent and still throughout the movement.
* Inhale at the start of the movement; then hold your breath during the pulling phase - this helps stabilise your torso. Exhale only towards the end of the movement once your arms are extended.

Variations

Straight bar
Cable rows may be performed using a short straight bar instead of a triangle bar, with a palms-down grip. This emphasises the posterior deltoids, rhomboids and mid-part of the trapezius.
Other Exercises for your Back Workouts.

Lat Pull-down.

Chins(pull-ups).

One-arm Row.

Bent-over Barbell Row.

Straight-arm Pull-downs.

Dumbell Shrug.

Back Extention on the Floor.

Back Extention with Swiss Ball.