1A Seated Row To Neck
Reps: 20 Tempo: 321 Rest: 60 Seconds
Attach a rope handle to the low pulley of a cable station and sit in front of it with your knees slightly bent and your torso perpendicular to the floor . Row the cable to your neck, so that your upper arms are parallel to the floor . Reverse the motion to return to the starting position. That's one rep.