High Row

Stand with the feet hip-width apart, the hips straight, the back tall, and the knees slightly bent. Place the cable pulley at about shoulder-height, attach a rope handle, and hold one end of the rope in each hand with the palms facing down. Turn to face the machine. Lift the chest up and pull the elbows back until the hands are right in front of the shoulders, then pause for 2-3 seconds. Slowly straighten the arms to return the weight to the starting position.