Training Exercise: EQ Bar Horizontal Row

By Firefighter Peak Performance

When it comes to pulling hoses or lifting equipment like it’s second nature, the EQ Bar Horizontal Row exercise will help provide you with the strength you need.

It’s a body-weight exercise that utilizes the horizontal pull movement pattern. Here’s how to do it:

Starting Position 

• Position your body under the equalizer bar with an underhand grip. 
• Begin with back straight, arms extended, knees at 90 degrees. 

Upward Movement 

• Pull your body towards the bar until your elbows are tucked into your ribs. 

Downward Movement 

• Extend your arms to return to the starting position. 

6-Point Self-Check 

Maintain proper body position and movement quality for each repetition as fatigue sets in. Be mindful of this quick “Self-Check” as you perform this exercise as directed above: 

1. Head: Maintain a neutral position in your neck as you look up at the ceiling. 

2. Torso: Keep your spine straight through the entire movement. 

3. Hips: Hips are engaged as you pull into the top position. 

4. Legs: Feet drive into the floor to maintain a stable position. 

5. Shoulders: Shoulders are back and down as you pull into the top position. Do not shrug your shoulders. 

6. Arms: Do not allow your elbows to flare as you flex and extend your arms. Elbows tuck into ribs in the top position.  

This exercise originally appeared on Firefighter Peak Performance’s YouTube channel. Get your free membership to Firefighter Peak Performance today.