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Focus on leading with your elbows as you row, which helps engage your lats and upper back muscles more effectively," he writes in an article on his website titled, How To Do Seated Cable Rows.

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Seated exercises can deliver a calorie-burning punch while ... A strong back burns more calories than you think—plus, better posture is a bonus. How to Do It: Sit on the cable row machine with your ...

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The beginner-friendly variation that most people do is the seated cable row. What you need. Most lat pulldown machines double as rowing machines. You can also use a standalone rowing machine or ...