Seated rows

The seated row is an excellent exercise as it works not only the lats but also the traps and lower back muscles.  Grasp a handle with a relatively narrow grip with your feet against the foot bars.  You will have to lean forward and bend your knees initially to reach the handle.  Pull the handle toward your torso while arching your back in an upright position.  Do not use momentum when pulling the bar or overextend when returning the bar to the starting position.