Hammer rows... for all thoe saying Seated Cable Rows because of versatility...umm what other excercises do you wanna do on it? just different grips???
With a little thought and very minor adjustment, it’s possible to perform quite a few exercises on a seated cable row:
Seated or standing overhead triceps extensions w/ a rope
Lying biceps curls w/ a straight or EZ bar
(interesting feel)Really, many exercises one would normally do on a low cable.
One of the Muscle-Tech guys recently did a video showing single-arm overhead cable extensions done cross-body with the cable going from the working hand, behind the body, down to the opposite side.
This type of versatility would make the seated cable an ideal choice for someone wishing to do these exercises and currently lack the necessary equipment.