3a Seated Cable Row
Sets: 3 Reps: 10-12
Sit at a cable station with your knees slightly bent and your feet braced against the foot plate (or a weight plate resting on the floor, as shown here). Keep your lower back in its natural arch and grab the pulley handle with a shoulder-width, overhand grip. Squeeze your shoulder blades together and pull the bar until it meets your lower chest. Complete all your reps, rest as little as possible, and then go on to the Romanian deadlift.