Cable Incline Pushdown vs Elevated Cable Rows

Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.

Grasp the straight bar attachment overhead with a pronated (overhand; palms down) shoulder width grip and extend your arms in front of you. The bar should be around 2 inches away from your upper thighs. This will be your starting position.

Keeping the upper arms stationary, lift your arms back in a semi circle until the bar is straight over your head. Breathe in during this portion of the movement.

Slowly go back to the starting position using your lats and hold the contraction once you reach the starting position. Breathe out during the execution of this movement.

Repeat for the recommended amount of repetitions.

Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height.

Place it on the seat of the cable row machine.

Sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.

Lean over as you keep the natural alignment of your back and grab the V-bar handles.

With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.

Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.

Repeat for the recommended amount of repetitions.