TKO Back Row

This demonstration will show you the proper form and movement for a back row using the TKO ball. You will also need access to pulley bars for this exercise.

The Breakdown
Position the TKO in front of the pulley bars (mine are set to the third lowest setting). Sit on the TKO being sure to focus on staying balanced, then reach forward and grab the handles. With your back straight and core tight, pull your arms toward your body, your elbows will be at your sides, and squeeze. As you move forward with the handles, arch your back slightly into a stretch before repeating the movement.


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