Seal Row.

Rowing without your back holding you up.

Standing rows are half a back exercise and half isometric work for the lower back, and it is usually the lower back that gives out first. Here you lie face down on the bench with the chest supported and the legs in the air, so the spinal erectors are completely out of the picture and the load goes straight into the upper back and lats. No hip cheat is possible, and then the last rep looks like the first. The frame weighs 170 kg empty, measures 1776 × 1287 mm and loads with Olympic plates (Ø50 mm). Cheating is physically impossible from here.