Cable Seated Row to Rope-Handle Neck

Sit on a bench facing a cable machine with a rope attachment set at upper-chest height, holding the handles with a neutral grip and arms extended.

Plant your feet firmly on the floor, sit up tall with a proud chest, and keep a slight bend in your elbows.

Pull the rope directly toward your neck or upper face, driving your elbows high and wide out to the sides.

Squeeze your shoulder blades together at the peak of the movement for a brief pause.

Slowly extend your arms and return the weight to the starting position in a controlled manner while maintaining your posture.