Seated Wide-Grip Cable Rows target the lats (latissimus dorsi), traps (trapezius, upper back), and rhomboids (mid-back muscles between the shoulder blades) while engaging the biceps (arm muscles). Sit at a cable station with a wide bar attachment, grip the bar wider than shoulder-width, and pull it toward your torso while squeezing your shoulder blades together. Slowly return to the starting position. This exercise enhances upper- and mid-back strength, promotes balanced muscle development, and improves posture when performed with proper form.