The seated cable row is ideal for overall back development. The largest muscle in the back is scientifically known as the latissimus dorsi. You might see it referred to as the "lats" or "wings." The lats are used any time you pull something. For example, when you open a fridge or a car door, you are primarily using your lat muscles. The following are instructions for performing the seated cable row.

Adjust the weight of the seated row machine and select the proper handle attachment. Sit on the machine and rest your feet on the platforms (if available). Your knees should be slightly bent. Grasp the cable handles and fully extend your arms. Ensure your back is straight and chest high. Pull the cable into your abdomen. Slowly return to the starting position and repeat the movement. As you row, try to keep your elbows in close to your body. You should exhale as you pull the cable into your abdomen.