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.
Four experts - a functional strength coach, a bodybuilder, a powerlifter, and an athlete-creator - share their thoughts on one of the most beloved (and hated) exercises.
One of my central operating paradigms is the realization that all methods, devices, philosophies and techniques involved in strength training have specific benefits and drawbacks. If your training lacks sufficient diversity, you'll accumulate the drawbacks and habituate to the benefits. And that ain't good.