cable rear delt row (with rope)

Attach a rope handle to a low pulley cable machine. Stand facing the machine with your feet shoulder-width apart. Grasp the rope handle with an overhand grip, palms facing each other. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Keep your elbows slightly bent and pull the rope towards your chest, squeezing your shoulder blades together. Pause for a moment at the top of the movement, then slowly release the tension and return to the starting position. Repeat for the desired number of repetitions.