Seated Row

Use a seated row machine or mid-pulley with a seated row attachment. With your arms straight out, place your hands about shoulder-width your palms facing each other or pointed toward the floor, depending on design of the machine or attachment.Sitting straight up, keep your core and lower back tight and shoulderblades slightly pinched together. Pull your arms back, driving your elbows past your body. Control the weight back to the starting position.