CLOSE-GRIP SEATED CABLE ROWS
Attach a V-handle to a low pulley cable and sit on a bench or the floor. Grab the handle and hold it with your palms facing each other. Pull the handle toward your midsection, and then slowly straighten your arms back out in front of you. (Staring straight ahead will help you keep your back straight.)
Using a rope attachment on a cable pulley machine, adjust the rope so it’s higher than eye level and pull the rope toward your face with your elbows held high. You can use either an overhand or underhand grip. Contract your upper back and rear delt muscles by squeezing your shoulder blades together while keeping your chest held high at the end of the movement.