While seated, place your feet against the foot braces
allowing yourself some bend in your knees to take
stress off your lower back. Get a good stretch in the
starting position but do not bend back and forth at
the waist.
To work the lower lats and upper back,
pull the handle to your waist. To work upper lats and
upper back, pull the handle to your chest. For upper
back and rear delt, the handle can be pulled to the
neck with elbows held high. Seated rows can be done
with a narrow grip, wide grip, parallel grip,
underhand or overhand grip and even a tricep rope for variety.