Seated Cable Row

The seated cable row is the steady, controllable way to build a stronger mid-back and better posture. Sitting at a low pulley, you row the handle into your midsection and let it travel back out under constant cable tension, drawing the shoulder blades together on every rep while the lats, biceps, and forearms all contribute. The long, smooth stroke gives the back a full range of motion, and because it's a stack of plates, the load scales cleanly for any level — beginners groove the pattern light while stronger lifters pile it on. Keep a tall, still torso and let your back do the pulling: rounding forward or heaving with your whole body to move more weight takes the work off the target and can strain the lower back, and holding that upright position is the part that takes practice. It's a gentler, more joint-friendly cousin of the barbell row that trades a little raw loading for constant tension and control, which makes it a dependable staple for filling out the middle of your back.