Seated Cable Row

One of the standard back exercises. Sit on the machine with knees bent, feet against the plate. Take the handles, and start with back upright, handles close to your body. Lean forward, hinging at the hips, allowing the handles to pull forward, stretching your lats. Keep the back straight at all times, shoulder blades pinned together. Pull back, again with straight back, to an upright position. As you squeeze your elbows back, keep your chest and chin up.