Use a rope for this hybrid movement, which is part upright row, part face-pull. Do 5 sets of 20 reps and rest 3 minutes between sets.
Instead of standing upright, lean back a bit and use the weight stack as a counter balance. With the rope at the lowest point on the pulley, you'll then pull up to your face and chin area as you pull your hands apart. The entire shoulder complex is going to get hit here.
related posts
Tip: The Frog Jump
Part of Neural Charge Training, the frog jump involves the glutes and hamstrings, whereas a vertical jump is more pure quads.
Tip: Do This First for Stronger Deadlifts
Use this exercise three different ways to become a better (and less injured) deadlifter.
Tip: Advanced Dips for Strong Lifters
Get more out of your chest dips without adding more weight. Here's how.
Fake Strength: Stop Arching the Bench Press
Re-think the big arch for bench pressing. It doesn't create any real strength, and admit it: it's cheating. Here’s why.