The Seated Row is One of the Best Upper Back and Middle Back Exercises

The seated row is one of the best middle back exercises, and it's a great back exercise machine.

The row machine is great for strengthening the middle back muscles, but it also works your legs, hips, and lower back muscles. Because your legs and lower back must stabilize your body, this exercise can also support good posture.

Here are the instructions for performing low rows on with a cable machine.

Back Exercises: Seated Low Cable Row

Starting Position: Begin by securing one foot on the platform of the machine, and grasp the attachment. Then, push yourself back with one leg and place the other leg on the platform.

Form: While keeping your back straight and your knees slightly bent, pull your hands towards your body. Hold for a brief second and then slowly return to the starting position.

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Personal Trainer Tips: It is very important to pay attention to the position of your lower back. Make sure you sit up tall and not hunched over.

Another tip is to make sure you keep your shoulders down as you row. Try to avoid shrugging your shoulders up as you pull the weight towards you.

Keeping a slight bend in your knee takes a little pressure off the hamstrings (back of the thigh) and lower back.


This is really a great back exercise. It is good for toning your arms and back muscles and/ or building muscle mass on your upper body.

Yours in Health,
Dr. Charles

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