Updated: Apr. 04, 2011, 10:22 a.m.| Published: Apr. 04, 2011, 9:22 a.m. By Diane ODonnell Staten Island Advance/Irving Silverstein DIFFICULTY LEVEL Intermediate EQUIPMENT Rope handle Cable machine ...

Unilateral Squat and Cable Row (workout 1) by The Editors of Women’s Health Published: Nov 28, 2007 10:26 PM EST Save Article Media Platforms Design Team ...

The seated row, like all exercises, requires proper form and movement to be effective and safe. For best results, avoid these common mistakes. Talk to a personal trainer if you need one-on-one help.

You can also sit on the floor and perform the exercise on a low cable machine, however the bench helps maintain proper form. The seated row provides several benefits.