Why it's on the list: Unlike every free-weight variation here, the classic seated row maintains constant tension throughout every inch of the movement.
Plus, many gyms have a wide range of handles that you can clip onto a seated cable row with a carabiner, giving you all manner of wide and narrow grips and different hand positions.
Seated row variations for back growth:
- Cable row (narrow, wide, medium, overhand, underhand, neutral grip)
- Single-arm cable row (seated, kneeling, half-kneeling)
- High-cable standing row
- Machine seated row
- Plate-loaded high row
In your workout: Like machines, cables can be loaded up pretty heavily without overly taxing you. These are best done toward the end of your workout, so don't be afraid to go slightly higher-rep here, like 10-12 or even 12-15 reps.