Seated Underhand Cable Row
Underhand back work, often overlooked during back workouts, concentrates on the muscles that contract and move the entire length of the spine. This cable exercise is particularly effective at safely working these muscles.
Attach a short (14- to 16-inch) straight handle to a seated cable machine. Position your hands, palm up, at each end of the handle with the thumbs on the outside (making a cup with your hands). The starting position is with your back flat at 90° to the bench and your arms straight.
Without changing the position of your back relative to the bench, slowly pull the handle towards your torso. The best way to isolate the muscles along your spine is to focus more on driving your elbows to the back wall than pulling the handle towards you. Return to the starting position and repeat for 10 - 12 repetitions.
