Back (latissimus dorsi, rhomboids & middle trapezius)
Additional Muscles:
Rear shoulders (posterior deltoids)
Biceps
You can attach a straight bar to put more emphasis on your upper and middle back and to work your forearms. Grasp the bar with your hands roughly shoulder width apart and your palms facing down. You can also grasp the bar with your palms facing up to add the biceps and the other side of your forearms to the muscles worked. You can attach a horseshoe handle to perform the exercise using one arm at a time, which helps correct muscle imbalances. Grasp the handle with your palms facing in.
You can also perform the machine row, which is safer for people with lower back problems and is also great for beginners because of the added stability. Sit on a machine row facing the stack of weights and grasp the handles with your arm fully extended in front and your palms facing down. You may have to adjust the seat so that your arms are level with the handles. Slowly bend your arms to pull the handles toward you until your hands are alongside your chest.
The seated cable row is a great exercise for defining your upper back, as well as adding shape and mass to your upper and middle back. This exercise focuses mainly on your back, but also works your biceps and the rear of your shoulders.
Performing the seated cable row can also improve your posture. Perform the exercise in a slow, controlled manner. If you find it difficult to perform the exercise in a controlled manner or if you are slamming the weight against the stack between repetitions, consider using less weight.
If you have neck, shoulder, elbow or back problems, be careful when performing the seated cable row. To prevent back injuries, do not round your back as you perform the exercise. If cable row machine is not available, you can perform a similar exercise sitting on the floor and using a cable machine.
Position the cable of a cable machine slightly above the lowest setting and attach a straight bar. You also need to position a step directly next to the base of the cable machine and place your feet against the step.
Do not swing your upper body back and forth, lean back, arch you back or hunch your back to help you pull the weight.
