Seated Cable Row
A compound movement targeting mid-back and biceps. Sit on pad, leaning back slightly, knees slightly bent, keeping back slightly arched. This is primarily a back exercise, so don’t just pull with arms- focus on shrugging the bar into your waist (pull shoulders back) and making your scapulae (shoulder blades) come together. Keep torso stationary as possible and avoid using momentum. Pause at top, squeeze, and allow handle to move forward slowly. The V-handle is usually used for this, but a straight bar handle may be used as well.