If you are looking to have better posture, a nice defined V-shape and good definition; then this is the exercise for YOU! The seated cable row is a basic exercise that can burn tons of calories and is packed with benefits!
Our society, as a whole, has very poor posture. This is due to the increase of “desk jobs” and the decline in muscle mass with age. By building your rhomboids (the middle of your upper back), you can counter- act some of the negative affects associated with poor posture.
START: Attach a close-grip handle to the seated cable row machine and sit upright on the bench facing the weight stack. Place your feet against the platform with your knees slightly bent. Reach forward to grasp the handle while keeping your back flat and chest up. Pull back until your torso is erect and your arms are fully extended.
MOVEMENT: Pull the handle toward your midsection, keeping your elbows in close to your sides. Keep your torso erect and your head in a neutral position as you squeeze your back muscles. Hold for 1-2 seconds before slowly returning to the start position. Repeat for reps.
USE IT: Finish off your back workout with this movement since it focuses on technique and deliberate motion.
>> Protect your back even more by keeping your knees slightly bent throughout.
>> Keep your head straight and eyes focused forward.
>> Keep your elbows close to the sides of (source)