The Seated Cable Row is a staple back exercise that targets the middle back, lats, and rhomboids while also engaging the biceps and rear delts. To perform, sit on a cable machine with your feet braced and a neutral spine. Grab the handle (V-bar, straight bar, or rope attachment) and pull it toward your torso while keeping your elbows close to your body. Focus on squeezing your shoulder blades together at the end of the movement before slowly returning to the starting position. This exercise emphasizes controlled pulling strength and posture, helping to build a wide, thick back while reducing the risk of rounded shoulders.