Incline bench wide-grip cable row (chest-supported)

Upper back

• Target muscles: back, arms
• Equipment: gym machine
• Level: intermediate

How to do it

1. Set up an incline bench in front of a pulley and lie chest-down on it, feet planted firmly on the floor.
2. Grip a straight bar with a wide overhand grip, palms down, arms extended forward.
3. Keep your chest pressed against the pad, back neutral, neck in line with your spine.
4. Pull the bar to your upper chest, flaring your elbows out and squeezing your shoulder blades together.
5. Hold at peak contraction, then slowly straighten your arms without lifting your chest off the pad.
6. Repeat for the desired number of reps.

Swap it for

• Standing Narrow-Grip Row
• Single-Arm Wall Bar Row, Narrow Grip (Bodyweight)
• inverted row
• inverted row v. 2
• Reverse-Grip Dumbbell Row (Women's)
• cable seated wide-grip row

Harder

• kettlebell alternating renegade row

Easier

• bodyweight squatting row (with towel)
• Standing Narrow-Grip Row
• Standing Row
• Standing Towel Row