A good, simple exercise to work the muscles in your mid and upper back is the seated row. In a gym, the seated row machine is typically attached to a cable machine with a long bench and handle atta… ...

Starting position (Photo 1): When using a cable row machine, it is important to grasp the V-attachment without leaning forward excessively, which can strain the low back. Sit close in, and with a ...

Seated cable row: If you want a stronger back, this is the move for you. Though it may look like your arms are doing all the work, squeezing your shoulder blades together here strengthens your ...