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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Scan/Upper-body machines

Seated cable row

Rowing for the middle and upper back.

Also called Low row

How to set it upPicture · 3 steps
  1. 1Feet on the plate, knees slightly bent
  2. 2Sit tall, reach forward for the stretch
  3. 3Pull the handle to your stomach

New to it? Pick a weight you could lift about 15 times and do 2–3 sets of 10–12, resting 1–2 minutes.

Best exercises on it

  • Seated Cable Row
    A#14 of 40 for back · Cable
Scan another Build a full workout

More upper-body machines

Chest press machinePec deck / rear delt flyShoulder press machineLateral raise machineLat pulldownChest-supported row machine