A good, simple exercise to work the muscles in your mid and upper back is the seated row. In a gym, the seated row machine is typically attached to a cable machine with a long bench and handle ...

Bend your knees and hold the bar with an overhand grip, wider than shoulder-width apart. Lean back slightly, keeping your back straight, then use your back muscle to pull the bar towards your belly ...

Bend your knees and hold the bar with an underhand grip, shoulder-width apart. Lean back slightly, keeping your back straight, then use your back muscle to drive the bar towards your belly button.

Bent-over rows are unmatched when it comes to building upper-body strength. They're one of the best ways to target the often underused muscles in the back – but only if you get that bent-over row form ...