The Cable row is a great back exercise. Give it a try and let us know how you like it.
2 sec in, 1 sec contraction, 2 sec release for 1 min total
1. At the cable row machine, grip a V-bar attachment or the handles in either hand.
2. Brace your core, pull your shoulder blades down on your back, then pull the handles towards your ribs over a 2 second count. Squeeze your shoulder blades together on the back for 1 second, without letting your rib cage pop out.
3. Release your arms and the cable over a 2 second count, returning your arms to straight but without letting your shoulders rounded forward)