Horizontal pull exercises, as the name suggests, are motions where you pull the weight toward yourself. You perform a rowing movement, which helps to strengthen and build your back muscles. Horizontal pull exercises also improve your posture as the muscles they target, like rhomboids and trapezius, make up the bulk of your posture. These exercises also enhance grip strength in your hands and forearms so you can pull heavy weights without losing proper form. Here are the 10 most effective horizontal pull movements that are perfect to include in your upper body routine.
Best Horizontal Pull Exercises
1. Bent over Row
The bent-over row with dumbbells or a barbell is one of the best horizontal pull exercises for both men and women. It works the entire back, including your biceps, traps, upper back, and abdomen. This exercise improves your upper body strength, posture, and overall fitness.
How to Perform a Bent-Over Row?
To do a bent-over row, you can use an overhand or underhand grip. Use these steps to perform this pull movement:
- Stand with your feet shoulder-width apart.
- Bend at the waist. Your midsection should be parallel to the ground.
- Grab the dumbbells or barbells with both hands and pull them toward your chest.
- Squeeze your shoulder blades together when the weights go up.
- Now, lower the weights.
Read More: Hypertrophy vs Strength training
2. Single Arm Row
A single-arm row works the back muscles and gives almost the same benefits as a bent-over row. The only difference is the way you position your body. This movement trains one side of your body at a time.
How to Perform Single Arm Row?
Keep a bench ready to do this movement. It will keep your torso steady.
- Grab a dumbbell in any hand.
- Place the opposite hand and knee on the edge of the bench.
- Brace your core and press your hand firmly on the bench.
- Now, row or pull the dumbbell toward your waist.
- Your triceps should be parallel to the ground at the top of the movement.
- Slowly lower the dumbbell.
3. Seated Row
The seated row is another great horizontal pull exercise that targets a variety of back muscles. These include your middle back, the area between the shoulder blades, the upper back, and the front of the upper arm. This exercise is done on a seated row or cable machine.
How to Perform Seated Row?
- Sit straight on a bench.
- Place your feet firmly on the floor.
- Hold the handle or cable of the machine.
- Pull in the cable as you exhale, and keep your elbows tucked in.
- Inhale and extend your arms.
4. Chest Supported Rows
A chest-supported row is one of the simplest yet most effective horizontal pull exercises for back strength. The support from the bench allows you to lift heavier and, in turn, build upper back muscles like lats, rhomboids, and traps. Besides increasing strength, this move also improves your posture.
How to Perform Chest-Supported Row?
- Set the bench to a 30-degree incline.
- The dumbbells should be kept near you on the floor.
- Rest your chest on the bench’s angled pad and place your feet firmly on the ground.
- Take the dumbbells in your hands and brace your core.
- Now, pull the weights straight back.
- Lower the dumbbells.
5. Inverted Row
The inverted row is a great horizontal pull exercise for beginners or those who cannot access weights. It strengthens back muscles, and if you do it regularly, you will find it easier to do a pull-up.
How to Perform an Inverted Row?
- Grab a heavy and strong table.
- Slide your body under the table.
- Grip both edges of the table with your hand.
- Your body should be off the floor.
- Pull yourself up and squeeze your shoulder blades.
- Pause for a second and lower yourself down.
6. Band Pull Aparts
Some horizontal pull movements also help ease upper back pain. The band pull-apart exercise is one of them. It makes you pull your shoulder blades together, which counters the forward shoulder posture that you unknowingly take when sitting for extended periods.
How to Perform Band Pull-Aparts?
- Hold a band in both hands and extend it in front of your chest.
- The palms should be facing down.
- Open your arms to your sides at chest height.
- After your arms are open at a 45-degree angle, get to the starting position.
Read More: Calisthenics Back Exercises
7. Bicep Curls with TRX Rings
Usually, bicep curls are done with a barbell or dumbbell. You can also do them with TRX rings, which makes it an incredible horizontal pull exercise.
How to Perform Bicep Curls with TRX Rings?
- Stand upright and face the TRX anchor point.
- Grip handles with the palms facing up.
- Extend your arms and position your body horizontally under the handles.
- Tuck your core in.
- Bring the rings to your forehead.
- Pause, and slowly lower down.
8. Banded Facepulls
Banded face pulls work the back of your shoulders and the muscles that surround it. This exercise eases the shoulder pain that results from injuries in this region.
How to Perform Banded Facepulls?
- Loop a resistance band on a squat rack. You can also loop it on a banister or a lamp post.
- The band should be around your eye height.
- Step back. You should be at a point where you feel a slight tension through the band with your arms straight ahead with a slight bend in the elbows.
- Engage your core.
- Pull your elbows back and bring the band up to your eyebrow height.
- Lower down with control.
9. Landmine Row
The landmine row is done by attaching a barbell to a corner and doing a rowing movement. It works the same muscles as a traditional barbell or dumbbell bent-over row.
How to Perform Landmine Row?
- Attach the end of a barbell to a landmine attachment.
- Stand with your feet shoulder-width apart, facing the barbell.
- Bend at your hips and knees, and keep your back straight.
- Now, come forward until your torso is parallel to the ground.
- Grab the barbell with an overhand grip.
- Drive your elbows back and pull the barbell toward your chest.
- Pause and then lower to the starting position.
10. Renegade Rows
The renegade row is a total body horizontal pull exercise. It not only strengthens your back but also your core.
How to Perform Renegade Row?
- Come into a push-up position.
- Keep your hands on dumbbells, one under each hand.
- Brace your abs and keep your hips flat.
- Shift your weight to one side and then row the weight on the opposite hand up.
- Lower down one weight and do the same with the other hand.
Conclusion
Combine these horizontal pull exercises with your usual exercises for an amazing total body workout. These exercises will strengthen and tone your back, giving you a chiselled appearance. If you are trying any one of them for the first time, make sure to perform them under supervision.
