This week: seated banded rows. Strengthening the back of the body is a brilliant way to counteract the rounded posture we spend most of our time in, whether we’re at our desk, in the car or ...

If you want a bigger, stronger back, you need to row to grow. The bent-over barbell row, dumbbell row and seated row are the most popular variations you’ll see people doing in the gym.

RELATED: 10 Best Bodyweight Exercises To Build a Lean Upper Body "This ... Move to barbell bent-over rows for upper back thickness and finish with seated cable rows for additional volume.

For those interested in a stronger back, the row is ideal. Easy to learn, this exercise involves holding onto some form of resistance while pulling the arms from the front of the body toward the back.