Exercise of the Week: Concentrated Bicycle Row

Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the Concentrated Bicycle Row, an exercise that increases core strength.


Who's Doing It

  • The National Guard


Muscular Benefits

  • Increases core strength and endurance, particularly in the abs, obliques and hip flexors

Sports Performance Benefits

  • Increased core strength give you a solid foundation for throwing, tackling and running
  • Improved core muscle endurance helps these critical muscles resist fatigue to ensure you perform at your peak at the end of tough workouts and  late in games


Concentrated Bicycle Row How-To

  • Lie flat on ground, clasping hands behind head without pulling on head
  • Lift both legs six inches off ground in straight line
  • Bring left knee and right elbow together, pausing for one second with shoulder blades and right heel off ground
  • Repeat with opposite arm and leg
  • Continue for specific reps

Sets/Reps: 3x10 each leg

Coaching Points

  • Clasp hands behind head but do not pull on head
  • Touch opposite knee to opposite elbow; hold for one second
  • Keep opposite leg straight


Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.


Andy Haley Andy Haley - Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami University...
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