The seated cable row is a compound back exercise that targets the upper and middle back muscles, including the lats, rhomboids, and traps. Sitting on a bench with your feet braced and hands gripping the cable handle, you pull the handle towards your torso while maintaining a neutral spine.

This exercise is excellent for building back strength, improving posture, and enhancing pulling power. With adjustable resistance, it’s suitable for all fitness levels and allows for a variety of grips to target different areas of the back.