Exercise:

Scapular Retraction Row

Target Muscle:

Back (Mid)

Cable Machine, Rope Attachment

Stand facing a cable machine and set a rope attachment at shoulder height.

Hold onto the ends of the rope using an overhand grip, and while keeping your arms straight, squeeze your shoulder blades back and together.

Once you feel a strong contraction in your mid-back muscles, extend the rope back out in front of you and repeat.

- This exercise requires practice and a good "mind-muscle connection" to really feel the back muscles working. Make sure to start with a very light weight and focus on using a controlled, deliberate motion on each rep.

- A very slight bend in the elbows is okay, but your arms should remain relatively straight throughout the exercise and all of the pulling should be done using your shoulder blades.