2A Seated Cable Row
Sets: 2 Reps: 8 Tempo: 311 Rest: 60 Seconds
Attach a straight bar to the pulley of a cable station and sit down in front of it. Grab the handle with an overhand, shoulder-width grip, and pull it toward you just enough so that there is tension on the cable . Now row the bar to the lower part of your chest , and then reverse the motion to return to the starting position. That's one rep.