Incline Chest-Supported Machine Row

Set up face-down on an incline lever (plate-loaded) row machine with your chest against the pad and feet planted. Grab the handles with arms extended and let your shoulder blades protract at the bottom. Row the handles back by driving your elbows down and back, retracting your shoulder blades and squeezing your mid-back. Pause at peak contraction, then control the weight back to a full stretch. The chest support removes momentum so the back muscles do all the work.