The Seated Cable Row

Set the appropriate weight on the weight stack and attach a close grip bar or V-bar to the seated row machine.
Grasp the bar with a neutral grip (palms facing in).
Keeping your legs slightly bent and your back straight, pull the weight up slightly off the stack. You should be sitting straight upright with your shoulders back. This is the starting position.
Keeping your body in position, pull the handle into your stomach.
Pull your shoulder blades back, squeeze, pause, and then slowly lower the weight back to the starting position.
Repeat for desired reps.

​Exercise Tips:

Your back must remain straight at all times. Your torso should be kept still throughout the entire set.
Don't let your shoulders hunch over when your arms are extended.
Use the back muscles to move the weight - do not lean forward and use momentum to swing the weight back.
Pausing and squeezing at the top of the movement for a 1-2 count will increase intensity and results.

Want bigger LATS?

Many bodybuilders complain that they cannot feel their lats during workouts. The problem is that most rely too much on their biceps and forearms—and not on their 
lats—to pull the weight. 

A study from University of South Carolina Upstate (Spartanburg) shows that you can better target the lats with correct focus. The researchers had women perform the lat pulldown with just basic instructions or with verbal instructions on how to focus on the lats and minimize arm involvement. They measured the muscle activity of the lats with electromyography during each attempt. 

They found that although the muscle activity of the biceps remained the same in both trials, the muscle activity of the lats increased by about 20% when the subjects received specific instructions. So, focus on pulling with your back instead of with your arms by squeezing your shoulder blades together and concentrating on the tension in the lat muscles.