Chest Supported Cable Rope Rear Delt Rows

Set up an incline bench in front of a pulley attachment. Use the rope attachment on the cable machine and set the pulley so that is parallel to your arms when you are leaning into the bench in a chest supported position. Keep your knees bent so you are not standing, but also not fully seated. You will be leaning forward onto the bench. Pull the cable attachment towards you bringing your elbows out and back targeting the upper back. Squeeze your upper back as you pull the rope apart in the back position. Bring the rope together and control the eccentric until the arms are straightened. Repeat for repetitions.