The 3-Way Row from Rogers Athletic adds versatility to the SMARTER Team Training back and pulling programs. With the different grip options, various hand positions, adjustable seat, and Set Extension Technology, we have the capability to attack the back from many angles while addressing the strengths and weaknesses of the body.

Training the muscles of the back, biceps, and grip are important for shoulder health, posture, and confidence. The horizontal pulls that are used on the Rogers Athletic 3-Way Row can also be an important aspect of a rehabilitation process. The uni-lateral design of this piece makes monitoring effort during training time efficient and productive.

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Underhand Grip Pull Training On The Rogers Athletic 3-Way Row

Rogers Athletic 3-Way Row Training

Oversized Grip Pull Training On The Rogers Athletic 3-Way Row

Neutral Grip Pull Training On The Rogers Athletic 3-Way Row

Neutral Grip Pull Training On The Rogers Athletic 3-Way Row

Chopper Grip Pull Training On The Rogers Athletic 3-Way Row

The Rogers Athletic 3-Way Row is manufactured by Rogers Athletic. Discover other training equipment on their profile page.

Find out more about our other equipment

SCHEDULE TRAINING

Rob

Coach Taylor’s go to exercise…

“Using the range limiters on the 3-Way Row can really ramp up the intensity. Five reps of full range of motion, then one click up for six reps, then one click up for seven, and finish with one more set at the shortest setting for eight reps squeezing the shoulder blades to the spine, driving the elbow back hard, keeping the elbow flexed, and squeezing the hands tight. This sequence helps lifters learn the different joints being asked to move, and the muscles that need to contract to have an effective back training program.”– Rob Taylor, Jr., Founder and Owner of SMARTER Team Training

Mike

Mike changes his training up with…

“The 3-Way Row is a versatile piece of equipment, and one of my favorite protocols is built around that versatility. I call this mechanical drop set progression ‘3-Ways to 20’. Our athletes will start performing as many good underhand rows as they can, directly into the wide overhand grip, finishing with neutral grip rows. If the athlete can perform at least 20 reps through those three sets, the weight will increase for the next workout.” – Mike Whitman, Director of Training

Alex keeps it creative with…

“The 3-Way Row can be used to train underrated parts of the body such as the lower trapezius, with exercises like a Kelso-shrug. With about 60-65% of 1RM on the 3-Way Row, the athlete will use a wide hand supinated grip and pull with straight arms while lifting his/her chest toward the ceiling. This should be a rep range of 8-12, and if the athlete achieves 13+ reps, the weight will increase next training session.” – Alex Walsh, Performance Coach

Riley

Riley enjoys this protocol the most…

“One protocol that I enjoy is using the neutral grip handles, pulling the weight with both arms, pausing at the top, then lowering one arm, while isometrically holding the opposite in the top position. Next pull the weight with the extended arm, pause at the top and lower the opposite arm and repeat. Each cycle is considered one rep. A good goal would be to perform 8-12 reps. This is a great way to teach an individual how to really control each rep and keep constant tension on the muscle.” – Riley Oharah, Former Performance Coach

SCHEDULE TRAINING

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