Why don’t you try giving the seated row or the upright singular row on the bench ago. Both these exercises target the posterior chain muscles which are located in the upper back (Trapezius and Rhomboids).
The latissimus dorsi, the large back muscle that runs down the sides of our back is also targeted and the bicep muscle, in the front of your upper arm also assists the lats when pulling the seated row towards you, or during the lifting phase of the upright row on the bench. Of course let’s not forget the shoulder muscles (deltoids) they’re also engaged during the pulling phase of both exercises.
Remember posture is important you want to keep that back straight and neutral. Beginners should start of light for 2-3 sets consisting of 10-15 reps or what ever you can manage 8-10 reps for example. Always check with a qualified health professional first before starting any new fitness regime if you are unsure it is safe for you to do so.
Kelly and Tania's Fitness 