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.

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

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

Neutral Grip Pull Training On The Rogers Athletic 3-Way

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

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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

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

A protocol that Coach Parkes goes to…

“My go to protocol on the 3-Way Row is the “Crazy 5’s.” The client performs a double arm row for 5 reps. On the fifth rep, the client holds the left arm in the fully contracted position and performs 5 reps with the right arm. Repeat this with the opposite arm, and finish with 5 more double arm rows. This is a four set design with 20 total reps. If the client completes all 20 reps with good form the weight can be increased. I like this protocol because it focuses on strength, stability and coordination during the entire set. Combine this with the Pendulum Strength Vertical Chest Press for a balanced upper body Push-Pull workout.” – Ade Parkes, Performance Coach





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