Exercises You Should Do More: The Tripod Row

In this episode of “Exercises you should do more”, we’re looking at the Tripod row.
 
Rows should be a staple of any programme, and the good news is that you’re spoiled for choice!
 
Like any exercise there’s a tonne of variations, but cable rows, machine rows, barbell rows, and 1 arm rows are the most popular rows you’ll see.
 
However, not all rows are created equal and if you’re looking for some bang for you buck then you need to try this variation
 

But, Why This Variation?

Because it’s a simple way to further involve your core into the single arm rowing movement, giving you more bang for your buck as you simultaneously strengthen your core.
 
Unlike a lot of variations, this one is also pretty simple to do as long as you have the mobility in your hips to get into and maintain the position.
 
Pro Tip: Naturally your core, and subsequently your lower back, will be more of a limiting factor here. Start by taking some load off of your usual 1-arm row weight, 25% is good place to start. 

The Tripod Row

Main Muscles Worked: Latissimus Dorsi, Rhomboids, Trapezius, Transversus Abdominus, Internal Oblique

How To Do It

1) Place one hand on a bench (or something similar) with both feet on the floor
 
2) Push your hips back until your back is parallel with the floor, and in a neutral position (If unable to keep a neutral spine, consider a more incline position)
 
3) With your other arm holding a dumbbell, row towards the pocket of your hips, until your elbow just passes the body
 
4) Squeeze your armpit at the top, and lower down slowly
 
5) Brace your core and avoid the urge to rotate through the trunk as you perform the exercise.

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Sam is a Personal Trainer, Online Coach and Fitness Educator with background in achieving results for a variety of clients. Sam now specialises in Pain Free Performance, helping people across the world to achieve their goals safely and effectively. 

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