The seated back row on a selectorized cable machine is an excellent exercise for targeting the muscles of the upper back, including the latissimus dorsi, rhomboids, and trapezius. Here’s how to perform it:

1. **Setup**:
– Sit on the seat of the cable row machine with your feet firmly placed on the footrests.
– Adjust the chest pad (if available) so that your chest is comfortably supported.
– Grasp the handles or attachment with both hands, ensuring your palms are facing each other (neutral grip) or facing downward (pronated grip), depending on the attachment used.
– Sit up straight with your back neutral, shoulders back, and core engaged.

2. **Execution**:
– Begin the movement by pulling the handles towards your torso, squeezing your shoulder blades together as you pull.
– Keep your elbows close to your body and avoid shrugging your shoulders.
– Continue to pull until the handles are close to or touch your torso.
– Focus on engaging your back muscles throughout the movement.

3. **Return**:
– Slowly extend your arms back to the starting position, maintaining control of the weight stack.
– Ensure you maintain a neutral spine and do not allow the weights to drop abruptly.
– Repeat the movement for the desired number of repetitions.

4. **Breathing**:
– Exhale as you pull the handles towards your torso, and inhale as you extend your arms back to the starting position.

This exercise is great for building strength and improving posture. Make sure to select an appropriate weight that allows you to perform the exercise with proper form.