An excellent exercise to improve posture. There are several ways to execute a rowing movement with both free weights and machines, but one of my favorite methods is using a cable machine. It provides more flexibility in terms of the setup, allowing me to modify the range of motion according to my needs with the additional stability of a seated machine.
Here is how to do the Cable Seated Row
Sit upright on a flat bench with your feet firmly pressed against the bench’s base. Choose your desired cable attachment (I’m using a “V” shaped attachment for a neutral, narrow grip).
Extend your arms to grab the attachment, then move your shoulder blades back and down. Hinge from your hips as you lean forward to stretch your back muscles, then bend your elbows and pull the attachment towards your belly button, keeping the elbows close to your torso. Repeat for the desired number of repetitions. Keep your core engaged throughout.