Seated cable row:
Sit on the platform with your knees bent and grasp the cable attachment. It often has a triangle handle, but it may be a bar. Position yourself with your knees slightly bent and so that you have to reach to grab the handle with outstretched arms yet without curling the lower back over. Brace the abdominals and you're ready to row. Pull the handle and weight back toward the lower abdomen while trying not to use the momentum of the row too much by moving the torso backward with the arms. Target the middle to upper back by keeping your back straight and squeezing your shoulder blades together as you row, chest out. Return the handle forward under tension to full stretch, remembering to keep that back straight even though flexed at the hips. Repeat the exercise for the desired number of repetitions.
Mistakes and Recommendations:
With the wrong technique, you risk tearing your back muscles and getting other traumas.
Do not round the back – in this case your lower back suffers greatly.
Do not look down. You need to look forward so that the spine is in the right position.
Do not work with your biceps.
Do not lean forward too much.
Work smoothly, do not forget to concentrate.

Seated cable row.