Exercise: Row

The upper body row is used to strengthen the back muscles and can help develop grip and biceps muscles, too.  These muscles are useful when a firefighter needs to stretch or pull a hoseline so the nozzle can advance towards the seat of a fire. This exercise can be performed with a barbell, dumbbells, cables, bands, kettlebells, sandbags, or tools around the firehouse such as a toolbox or a bucket of foam.

Start with your feet hip-width apart or slightly wider and your knees and hips flexed so the torso is just about parallel to the ground.  Your arms should be perpendicular to the ground, and your hands should be placed on the bar in an overhand grip to start.

Inhale, maintain a body position with your legs and torso, and pull the bar towards your body by flexing your elbows until the bar touches the lower sternum.  Exhale as you pull.  Pause briefly, then slowly return the bar to the starting position as you inhale.