Cable High Row with Chest Support

Chest against an inclined bench set facing a dual cable station, row the two high handles down and back to the sides of the chest; the pad keeps the torso out of it.

How to do it

Setup

Seated on an inclined bench facing the cables, chest on the pad, a high handle in each hand, arms reaching up and forward.

Steps

Pull the handles down and back until the elbows pass the ribs.
Squeeze the blades together with the chest still on the pad.
Let the arms reach back up and forward slowly.

Common mistakes

Chest leaving the pad to finish the pull: stay on it; the support is the variant's point. Pulling the handles to the face: the elbows travel down to the ribs. Arms snapping back up with the stack: return slowly to a long stretch.

Breathing

Exhale pulling down, inhale returning.