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Seated Cable RowMuscle: Middle BackOther: Biceps, Lats, Lower BackType: CompoundAttach a double pulley to a low pulley cable machine. Sit down and place your feet on the footpads, while keeping your knees somewhat bent. Lean forward and, with your palms facing one another, grab the pulley handles. With a flat back and your head looking forward, exhale as you pull the handles toward your mid-section and squeeze your upper and middle back. Once your elbows reach your sides, inhale as you return to the starting position with your arms extending in front of you. Keep your back straight, in the upright position, during the entire exercise.