Training for Ladies - Day 5 - Exercise 2 - Seated Cable Row: This exercise is great in working the whole of the back as well as the back of the shoulders and for achieving good posture. When doing the exercise, lean forward to get a better stretch in the lats and keep your chest and chin up. Keep an arch in the lower back and use the correct 3 second down, 1 second up tempo. In the contracted position, your body should be perpendicular to the bench. Don'ts - Using momentum, leaning too far back and rounding the lower back are all to be avoided. Aim for 3 sets x 15 reps with only 30 seconds rest in between sets. Nick Jones - World Bodybuilding Champion & Sally Matterson - INBA Australia Sportsmodel Winner.