Pole Rows

In this video I’ll introduced a few different hand placements for this strength exercise. You’ll use the pole to help strengthen the muscles of your upper back and biceps.

Suggested sets and reps 8-15 Reps 1-3 Sets. 3 times per week.

T.M.G. LATISSIMUS / POSTERIOR DELTOIDS / BICEPS / ABDOMINALS

NO POLE OPTIONS:

• Playground fireman pole – A great free option.

• Dumbbells – Go heavy with the weight – The cues are the same as in the video but your body position will change because you’ll bend over.

• Row machine – A fun way to also work the legs and cardiovascular system.

• Seated rows – Use a single handle, triangle or wide grip handle.

• Seated row with weighted plates – This machine is one of my favorites and it’s great for people who have one side that’s stronger than the other. Each lever moves independently!

• Body weight horizontal row – This can be done as shown in the GIF example or with a suspension trainer/TRX, yoga hammock or rings.

• Seated row machine – Another version you might find at your gym!