<p>The seated cable row is performed on a weighted horizontal cable machine with a bench and foot plates as you can see in the demonstration photo. It is an excellent all-round compound exercise for developing mainly the middle back while offering useful arm work as well. The usual care applies, especially if you’ve suffered from lower back or shoulder problems.</p><p><strong>Muscles worked:</strong> back muscles in general, particularly the latissimus dorsi; forearm muscles, upper arm muscles.</p><h3>Body Position</h3><ul><li>Sit on the platform with knees bent and grasp the cable attachment. It&#39;s often a triangle handle but may be a bar.<br/> </li><li>Position yourself with knees slightly bent and so that you have to reach to grab the handle with outstretched arms yet without curling the lower back over. Apply the &#39;straight back&#39; that you learned in the squat and deadlift exercises.<br/> </li><li>Brace the abdominals and you&#39;re ready to row.</li></ul><h3>Body Movement</h3><ul><li>Pull the handle and weight back toward the lower abdomen while trying not to use the momentum of the row too much by moving the torso backward with the arms.<br/><br/></li><li>Target the middle to upper back by keeping the back straight and squeezing the shoulder blades together as you row, chest out. Even though it&#39;s called a row, it is not the classic rowing action that you might use on the aerobic rowing machine.<br/><br/></li><li>Return the handle forward under tension to full stretch remembering to keep that back straight even though flexed at the hips. Repeat the exercise. </li></ul><h3>Check Points</h3><ul><li>Keep a straight back, but it can flex slightly at the hip to allow a full range of motion.<br/><br/></li><li>Squeeze the shoulder blades (scapula) together. This is important for most &#39;pull exercises&#39; emphasizing the back.<br/><br/></li><li>Return the weight under tension to the starting position. Don&#39;t clash the weights.<br/><br/></li><li>Be cautious if you have an existing or past shoulder or lower back injury.</li></ul><p>Row on down to the final exercise in the series, the <a href="https://www.verywell.com/how-to-do-the-pulldown-3498612" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">lat pulldown.</a></p>If you need to, check out the <a href="https://www.verywell.com/top-exercises-for-new-weight-trainers-3498603" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="2">top ten list and the basic training and safety information</a>.