For any horizontal pulling exercise, like seated cable rows, keeping the shoulders back and down will ensure your lats and mid back are being hit the hardest, instead of just the upper traps and biceps.
In the video, the first couple of reps are performed incorrectly and the last couple of reps are performed with the shoulders back and down.
related posts
Tip: 4 Ways to Blow Up Your Butt
Make these common exercises more glute dominant with these simple tweaks.
Tip: High Box Squat with Safety Bar
When you have knee or shoulder issues, this is a good alternative to a standard squat. This is the touch-and-go version with chains for overload at the top.
5 Superior Single Leg Exercises
These unilateral exercises are so tough that’ll wish you could use both legs. (But you can’t.)
No to Squats and Barbell Rowing?
It's not about being anti-squatting or anti-barbell rowing, it's about being pro-logic. Let your needs and goals dictate your exercise choices.