3 new ways to row

Build more strength with these variations.

Muscles are masters of adaptation: Once they get used to a movement, they stop getting stronger—and you stop seeing results. To prevent plateaus (and boredom), you need to keep changing your workout. An easy way to do it: Replace one of your go-to exercises with a new version. In this series, trainers share a few of their favorite fresh takes. Sub them into your routine to keep the results coming.

: Row

BENEFITS: The row is one of the most simple and effective upper-body exercises. It targets the lats, the largest muscles above the waist, while also training the upper back to promote better posture.

: High plank pull-down; 45-degree incline row; kneeling lat pull-down
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  • High Plank Pull-Down

    High Plank Pull-Down

    Attach a resistance band handle to a sturdy object about two feet off the ground. Position yourself in a high plank. Without moving the rest of your body, grab the handle with the palm facing the ground and pull toward your body (as in a single-arm lat pull-down), activating your lats and finishing with your palm just outside of your shoulder. Extend arms to return to start. Perform 10 reps on one side, then repeat on the opposite side.

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  • 45-Degree Incline Row

    45-Degree Incline Row

    Lie face-down on an incline bench, and hold an EZ bar with hands shoulder-width apart and palms facing away from you. Let arms hang straight down from shoulders. Bend elbows back, bringing bar toward the bench. Extend arms to return to start. Do 3 to 4 sets of 10 to 15 reps.

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  • Kneeling Lat Pull-Down

    Kneeling Lat Pull-Down

    Begin in a kneeling position facing away from a TRX anchor point. Hold a handle in each hand, palms facing down. Extend arms above the head with ears in line with the shoulders. Keep knees under the anchor point, but tilt torso forward. Squeezing through the lats and keeping the core tight, draw the shoulders in and down the back. Pull elbows in tight toward the ribcage before extending the arms back to the starting position. Continue for 1 minute. Do 3 rounds. 

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