The high seated row is a great exercise for hitting the upper back and traps. Grab a flat bench and position it in front of a cable machine.

Attach a rope extension to the low pulley cable and select the weight you want to use on the stack.

Sit down on the bench facing the cable machine with your feet and knees together.

Grasp the rope extension from below with a neutral grip (thumbs facing inwards).

Sit straight up with your shoulders back and arms fully extended. This is the starting position.

Slowly pull the rope up towards your upper chest.

At the top of the movement, part the rope so that your hands are almost touching your shoulders.

Pause, and then slowly lower the weight back to the starting position.

Exercise Tips:

Squeeze your shoulders together at the top of the movement.

Only your arms should move in this exercise.Focus on keeping the rest of your body as still as possible.