Here’s how to do the seated cable row: Start by sitting on the bench facing the machine with your knees bent and your feet resting on the foot plates for stability.

Seated rows are typically done on a seated row machine or a seated cable row machine, and the instructions for using each are almost the same. Before getting started, adjust the seat and chest pad.

The best rowing machines these days, including the Concept2 and Hydrow rowers below, can take your heart rate, monitor your progress and have you Boat Race ready in no time.

Most people shopping for a rowing machine will fit into one of two categories: those who are already committed to the rowing lifestyle, and those who just want a good workout. I fall into the latter.

To perform the seated row, sit on the bench with your feet forward on the machine. With all exercises, form is key. “Keep your feet squared away, slide back, chest up and shoulders back ...