The Cable Row is an excellent exercise for building upper back strength and improving posture that primarily targets the muscles of the upper back, including the rhomboids, trapezius, and rear deltoids. The Decline variation also engages the lats. It also engages the biceps and forearms to a lesser extent. Focus on using proper form, maintaining control throughout the movement, and avoid using excessive momentum or leaning back. Adjust the weight as needed to perform the exercise smoothly and safely.
First, place both cable pulleys above head height, then grab the handles in each hand with your arms straight in front of you and position yourself in the middle of the pulleys.
This is the starting position.
From here, pull one of your arms back and down by bending at the elbow until it is by your side or as far as you can. After this, slowly return the arm back to the starting position. Repeat on the other arm. Once you have done both this is one repetition, now repeat this for the desired amount.
If you have limited gripping ability try using the Active Hands Gripping aids or D-Ring Aids clipped straight into the carabiner to make this exercise as safe as possible.