Side Pole Row

This exercise may not be suitable for everyone. I'll offer you a few tips if you're new to exercise or if you have poor external shoulder rotation. Always stand behind and to the side of the pole, not in front of the pole. Standing so your body is past the pole can place too much strain on your shoulder. Be sure to try all of the different hand placements.

Suggested sets and reps: 8-15 reps, 2-4 sets, 3 times per week.

T.M.G. BICEPS / LATISSIMUS / MIDDLE DELTOIDS

NO POLE OPTIONS:

• Playground fireman pole - A great free option! Follow the instructions in the video.

• Side cable pull - Adjust the handle between chest and hip level, pull the handle towards your hip, while keeping the arm externally rotated.