Seated Row, Ground, CableMuscle: Middle BackOther: Biceps, Lats, Lower BackType: Compound
Sit on the floor or on a cable row machine bench with your feet on the pads under the pulley. As you exhale, pull the handles toward your chest as you squeeze your upper and middle back. Keep your elbows close to your side and pause when your palms reach the chest. Before you inhale, make sure your back is arched before you return the bar to the starting position, following the same path. Be sure that you do not slouch.