Quote:
Originally Posted by The Professor
Go to the cable low-row machine. Put a rope on it (usually has a v-bar or straight bar on it). Grip the rope with an overhand grip -- this inside of your wrists will be facing each other and your thumbs will be pointing toward the weight stack. You know the metal piece in the middle of the two rope halves (the part hooked to the machine)? Well, the goal is to pull that to your nose. So your pulling back/up and out. At the top of the movement, your thumb tips are facing in to your nose at about the same level/height.
Try it once with a very very low weight so you can feel the movement and see how it hits your rear delts. If you pause for a second at the top, you can get a nice flex of your rear delts in and you definitely feel it.
Does all of that make sense?
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You use normal seated position for that? And, arms parallel to the ground, or elbows up to pull the rope up to your face?