Footballers shouldn't neglect the benefit of a strong upper body. The row targets the back muscles but also acts as a core stabilization exercise through anti-rotation and anti-flexion


  • Place one hand on the box, with soft knees, maintaining a flat back and neutral spine

  • Initiate the movement with your shoulder - drive your elbow back and pull the weight up towards the side of your rib cage

  • Lower the weight back down to the starting position and ensure your core stays tight throughout the exercise

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