Seated cable row machine

With a seated cable row machine, you sit facing a cable, with your feet supported and your hands around a handle. Pulling the handle towards you feels smooth and guided, while the seat and footplates help you stay steady. Despite sometimes being called a rower, it is mainly for controlled pulling rather than continuous cardio exercise.

It is used to build comfortable pulling strength through your upper and middle back, shoulders and arms. You can practise drawing your elbows behind you while keeping your chest lifted and your movement unhurried. Different handles may allow a narrow or wider grip, giving you some variety without changing the basic seated movement.

It suits you if you prefer a supported seated exercise or find free-moving equipment difficult to control. Most machines let you scale the resistance with a pin, though the frame takes up dedicated floor space and you need room in front to move the handle. At home, a resistance band secured around a sturdy anchor can offer a simpler alternative.