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There are two main types of cable rows: seated cable rows and bent-over cable rows. Seated cable rows primarily target the middle and lower back muscles, while bent-over cable rows engage the upper back and rear deltoids more. Seated cable rows are generally more effective for building overall back strength and size, while bent-over cable rows are better for targeting specific areas of the back. Both exercises can be beneficial when included in a well-rounded back workout routine.

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