The book's favourite upper-back/rear-delt row: chest supported on a bench so the low back is removed and you can pull with pure upper-back intent. Strict and joint-friendly.
Cues
Lie chest-down on an elevated bench, wide grip, flared elbows, pull the bar/dumbbells up and squeeze. No momentum — that's the whole point of seal rows.
Programming
3 × 8–12. If no seal-row bench, a wide-grip chest-supported DB row works.
How to progress
Double progression; add load once full range is clean. → Progression