INCLINE BENCH CABLE HIGH ROW
TARGETS /// rear delts, upper lats (primary); forearms (secondary)
EQUIPMENT /// adjustable bench, high-pulley cable, and rope attachment
Rear delts finish the look of the upper back and create the perfect proportions, and while the set-up of this exercise requires a few steps, the extra effort will be rewarded with more highly defined rear delts.
[1]Adjust the bench to a 60- to 70-degree incline, and position it so that the low end of the bench is facing the cable pulley and the front of the bench is 1 to 2 feet [.3m to .6m] away from the cable). Adjust the cable to the highest pin and secure the rope attachment. Grasp the rope using an overhand grip, and sit with your back against the bench. Extend your arms to form a straight line with the cable.
[2]Keeping your elbows high, pull the rope to about chin level while squeezing your shoulder blades together at mid-rep, then control the rope back to the starting point.
TRAIN THE RIGHT WAY
DO: choose a weight that’s not so heavy that it causes your elbows to drop.
DON’T: rest too long at the starting point of the exercise. (Keep constant tension on the muscles.)
VARIATION
^ Single-arm high row Set the bench up as you would for the double-arm exercise and attach the handle to the cable. Grasp the handle and pull it to chin level, while keeping your elbow high. Start with your nondominant side, then perform on the opposite side while repeating the same number of reps. (This variation can help eliminate muscle imbalances.)