This exercise makes an excellent substitution for T-bar rows or bent rows. “Some people find that this is a more effective movement than a bent-over row,” says Wells. “Here, you can’t bend your body down to meet the bar because the bench holds you in position. You’re forced to muscle up the weight. The tension is constant and the contraction at the top of the movement is very good.”

Attach a rope to a low pulley and position an incline bench facing away from it. Lie face down on the bench and grasp the rope attachment with both hands.