Trojan FOCUS 360 - Upright Row

10133-21
8. EXERCISE PROGRAM
START POSITION FINISH POSITION
SEATED ROW
Use the low pulley and the short bar.
Sit with your feet against foot brace,
withyourkneesslightlybent.Lean
backwardskeepingyourlowerback
straight, and pull the bar towards
your stomach. Return the bar in a
controlled manner to the start posi-
tion.
SINGLE ARM EXTENTION
Use the high pulley and the lateral
bar. Stand with your heels against foot
brace,withyourkneesslightlybent.
Pull the lateral bar over your
shoulder. Return the bar in a
controlled manner to the
start position.
45 DEGREE ROW
Use the high pulley and the lateral
bar. Sit with your feet against foot
brace,withyourkneesbent.Lean
backwardskeepingyourlowerback
straight, and pull the bar towards
your stomach. Return the bar in a
controlled manner to the start
position.
UPRIGHT ROW
Grip the bar, shoulder width apart.
Keepingyourbackstraight,andarms
fullyextended,pullthebartoyour
chest. Return the bar in a controlled
manner to the start position.