Muscles Trained: Lats (middle back), forearms, biceps, shoulders, and hamstrings.

Intro: Cable rows are a decent exercise for back training. It is a compound exercise which works many muscles in your body at once. Unfortunately the machine does take some of the stabilization out of the exercise. A variety of handles can be used which works great if you want to vary the exercise a bit.

How it is performed: Select your handle attachment and approach the seated row machine. Lean forward and sit on the machine with a slight bend in your knees and firmly grasp the attachment. Pull the cable toward your waist in a controlled fashion while straightening your lower back. Push your chest out and make sure that you get a nice stretch in your lats. Do not jerk or bounce the weight at any time with the attachment. After each repetition, remember to return to the starting position in a controlled manner.