Seated cable rows is a good exercise to do, that is mainly targeting your middle and upper back, but it also effects your biceps, traps, rear delts, even your triceps.
To do this exercise, you will need a low pulley row machine with a V-bar on it. So what you need to do is to sit down on the machine and put your feet on the front platform, and lean over to grab the V-bar handles with your hands, like on picture 1. That will be your starting position.
Now whenever you are ready to start the exercise, pull the V-bar with your hands until your torso and your legs make a 90 degree angle (if you are doing the exercise with leaning on backward and forward). Pull the V-bar close to your chest, keeping your torso stationary. Once the V-bar touche your chest, make a short pause, like on picture 2. That will be your ending position.
After the pause is done, slowly move the V-bar to its starting position. No more than 12 reps should be done per series. Just to make sure you don’t injury your lower back, you should avoid swinging your torso forward and backward.