The seated cable row is one of the best exercises for building back thickness. It provides constant tension through the whole range of motion and is easy on the spine.
Technique
1Sit upright with a slight bend in your knees and a neutral neck
2Pull the handle toward your navel while keeping your back straight
3Squeeze your shoulder blades together at the end — hold for 1 second
4Extend under control and let your shoulder blades separate at the start
5Avoid rocking back and forth — the movement comes from arms and back