Set up an incline bench at a 45-degree angle and attach a cable machine to the low pulley.
Attach a rope handle to the cable machine and sit on the incline bench facing the machine.
Grab the rope handle with an overhand grip and lean forward, keeping your back straight.
Extend your arms fully, pulling the rope towards your upper chest while keeping your elbows close to your body.
Squeeze your shoulder blades together at the end of the movement.
Slowly release the tension and return to the starting position.
Repeat for the desired number of repetitions.
Activation
Upper back
PrimarySets
3–5
Reps
8–12
Rest
60s