Training With Phil Heath – Exercise 3 – Rope Seated Row: A great and generally unfamiliar exercise technique, the Seated Row using a Rope attachment is an excellent way to target the lower lats as opposed to the upper trap area with regular Seated Row attachments. To start the exercise, grasp the rope and pull the rope towards your midsection. Hold the position when the rope is closest to your body before slowly returning the rope back to its original position, ensuring the weight plates don’t touch. The great advantage of the rope is it allows you slightly more range of motion for more contraction and better development. Aim for 3 working sets of no more than 12 reps and only 60-90 seconds rest in between sets. Phil Heath - Mr Olympia & Nick Jones - World Bodybuilding Champion.