4) Seated cable rows.

An exercise designed for the lower lats: thickness and sweep.
The subject settles on a floor level bench, gets hold of the close grip handle attached to the machine’s cable and pulls backward. Legs braced against the supports the pull has to be done from a leant-forward stretched out position, until the handles reach the top part of the abdomen. Chest out, shoulders back one needs to be extra cautious not to lean further back than the body closing a 90 degree angle with the floor.
Pausing for a second at the top of the movement, the subject then slowly lets the machine pull the handle back to starting position.
Extra considerations: - never sway back and forth while doing this exercise. It’ll kill its effectiveness.