#4. Seated Close Neutral-Grip Cable Row
Why: My go-to horizontal pulling exercise is one of the more challenging back exercises when it comes to the gym due to its popularity. The Seated Close Neutral-Grip Cable Row destroys the mid traps and rhomboids. Not only does the horizontal king of back exercises allow for a larger range of motion, but the neutral grip drives humeral external rotation making it much easier on the shoulders.
Execution: Grab the neutral-grip handle with your chest tall and shoulders down and away from your ears. Keeping your core tight and spine flat, pull the handle all the way to your chest. Pause for a second then slowly return the handle back to the starting position while keeping your shoulders down and back. Repeat for the prescribed number of sets and repetitions.