Watch Seated Cable Row
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Step 1. Use a triangle handle and place your feet on the foot block with your knees slightly bent. Lean back slightly and stick your chest out. Make sure to keep your back straight.
Step 2. Pull back until the handle touches your abs.
Step 3. Return your arms to full extension but remaining leaning back with your lower chest out.
The seated cable row is a good exercise for building size and strength in the inner part of the middle back. Position yourself with knees slightly bent so that you have to reach to grab the handle with outstretched arms yet without curling the lower back. To work the inner part of the middle back in a different manner, this exercise can be performed in a slower motion with a lower weight, making a point to squeeze the shoulder blades together at the top of the pull. This exercise is usually done with a close grip bar, but that can be replaced with a medium or wide grip bar. The wider grip, the more the outer part of the muscle is worked.