Seated High Back Row

Using a cable machine and a wide bar handle and place the feet sit on a bench facing the cable with feet on the floor. Keep the knees bent and the back straight. Hold the straight portion of the bar with the palms facing down, keeping the elbows wide, and pull the bar towards the top of the chest. When the bar touches the chest, pause for a second before slowly straightening the arms to return the weight to the starting position.