Set the appropriate weight on the weight stack and attach a rope attachmentto the pulley of aseated row machine.

Grasp each end of the ropewith a neutral grip (palms facing in and thumbs above your pinky fingers).

Keeping your legs slightly bent and your back straight, pull the weight up slightly off the stack.

You should be sitting upright with your shoulders back. This is the starting position.

Keeping your body in position, pull the rope in and up towards your neck.

As the rope nears your neck, spread it apart so that each hand ends up on either side of your neck near your shoulders.

Pull your shoulder blades back, squeeze, pause, and then slowly lower the weight back to the starting position.

Repeat for desired reps.

Exercise Tips:

Your back must remain straight at all times. Your torso should be kept still throughout the entire set.

Don't let your shoulders hunch over when your arms are extended.

Use the back and trap muscles to move the weight - do not lean forward and use momentum to swing the weight back.

Pausing and squeezing at the top of the movement for a 1-2 count will increase intensity and results