1B Wide-Grip Seated Row
Sets: 2-3 Reps: 15 Tempo: 311 Rest: 60 Seconds
Sit at a cable station with your knees slightly bent and your torso perpendicular to the floor. Grab the bar with an almost twice shoulder-width grip , and row it to your lower abdomen . Reverse the motion to return to the starting position. That's one rep.