The seated row is a compound exercise that works the latissimus dorsi, rhomboids, trapezius, and biceps brachii muscles. It is a beginner-friendly muscle movement for all weightlifters, from sports athletes to Strongmen and bodybuilders.

How to do Compound Row: Step 1: Hook the handles up to the cable machine and then set the cable at about chest height. Step 2: Grab the handles with both hands (palms facing down) and step back a couple feet to make the cable taught. Step 3: Let your arms extend out and bend forward at the waist so that your chest is parallel to the floor.

Compound Row Watch on 0:00 / 1:42 Put two handles on a high cable pulley, stand a few feet back with your feet shoulder-width apart and knees slightly bent, and bend forward at the hips so your torso and arms create a straight line with the cable. Straighten your hips as you pull the handle to your lower chest.