Introduction

Horizontal pulling is an important exercise for balanced strength and healthy shoulders. Horizontal pulling helps build strength in the lats, middle and lower trapezius, and rhomboids—key muscles that help you maintain good posture and stability.

The following row variations are great exercises to incorporate into the training programs you design to help your clients find balance in their push and pull movement patterns.

1. Seated Cable Row

The continuous tension of the seated cable row makes it a favorite for training the upper back musculature for all clients, from beginners to advanced.

• Start the Single Arm Seated Cable Row seated on a bench in front of the cable machine. Brace your feet on the platform.

• Grip the cable attachment with the arms outstretched and an upright posture.

• Squeeze the lats and pull the cable towards your body.

• Return to the starting position.

2. Bent-Over Barbell Row

The bent-over barbell row is a great variation of the horizontal pull pattern that involves bilateral pulling and can be loaded more intensely than dumbbells. It's also an effective way to build posterior endurance in the hamstrings, glutes and lower back.

• Deadlift the barbell off the floor to begin from a standing position

• Brace the core and bend at the hip to enter the bent over position, allowing the arms to hang long while engaging the lats to keep the bar in position. Maintain a neutral head position and a straight back.

• Initiate the row by continuing to squeeze the lats and pulling the elbows back and together at an approximately 30 degree angle from the body. Full ROM will be achieved when the barbell makes contact with the torso.

• Lower the bar with control and allow the lats to stretch before beginning the next repetition.

3. Supinated Grip Bent-Over Barbell Row

The supinated grip barbell row is a variation of the horizontal pull. The supinated grip places more emphasis on your biceps and forearm muscles than a traditional bent-over barbell row.

Follow the same steps as the bent-over barbell row above, but rotate the grip so the palms face forward.

4. Dumbbell Prone Row

The dumbbell prone row is a variation of the horizontal pull pattern that uses dumbbells instead of a barbell and is performed laying in a prone position which reduces the ability to cheat the row and further isolates the upper back.

We use the dumbbell prone row to provide structural balance insights and as a strength endurance test for the pull pattern. As a goal, aim for 45% of bodyweight per hand for 6 reps @30X2 tempo. E.g. if your bodyweight is 200lb, your 6rm should be 90lb per hand.

• If you don’t have access to a prone row apparatus, set up your own with a flat bench elevated on plates or steps to ensure the arms can fully extend when lying face down without the dumbbells touching the floor.

• Place dumbbells underneath the bench where the hands will fall, then lay face down. Grip the dumbbells.

• To initiate the movement, squeeze the lats and retract the shoulder blades, flexing the elbows to bring the dumbbells towards the bench. The elbows should create a roughly 30 degree angle from the body and full range of motion will be achieved when the upper arms are just higher than the back.

• Slowly lower the dumbbells with control, maintaining tension in the back and arms throughout the movement.

5. Chest Supported Dumbbell Row

This variation is similar to the dumbbell prone row, but performed using an incline bench. Like the prone row it isolates the upper back, providing a different angle to challenge the upper back musculature.

• Place dumbbells underneath an incline bench where the hands will fall, then lay face down. Grip the dumbbells.

• To initiate the movement, squeeze the lats and retract the shoulder blades, flexing the elbows to bring the dumbbells towards the bench. The elbows should create a roughly 30 degree angle from the body and full range of motion will be achieved when the upper arms are just higher than the back.

• Slowly lower the dumbbells with control, maintaining tension in the back and arms throughout the movement.

6. Single-Arm Dumbbell Row

 The single arm dumbbell row is a good variation for training the unilateral horizontal pull. It also challenges core anti-rotation and postural endurance in the bent over position.

• Hold a dumbbell in one hand and bend over until the torso is roughly parallel with the floor (or slightly above).

• Brace the core and squeeze the lats to squeeze the lats and retract the shoulder blades, flexing the elbows to bring the dumbbell towards the body until the elbow is just higher than the back.

• Lower the dumbbell back down with control.

7. Dumbbell 3-Point Row

 The dumbbell 3-point row provides an anchor point with the hand on the bench that reduces the challenge on the core and back. You'll likely be able to perform a heavier row with a 3-point stance than a traditional single arm dumbbell row.

• Start the Dumbbell Three Point Row bent over with a hand on the bench and a dumbbell in the other hand.

• With a solid stance and straight back, initiate the row by squeezing the lats and retracting the scapulas until the elbow is just higher than the back.

• Lower the dumbbell with control.

8. Pendlay Row

The Pendlay Row is a variation of the barbell row that begins and ends with the barbell on the floor. It was developed by weightlifting coach Glenn Pendlay to improve back strength and power off the floor.

• Start the Pendlay Row in the bent over position with the torso parallel to the floor, with a double overhand grip, arms extended with the barbell in contact with the floor.

• Brace the core and ensure the back is straight.

• Engage the lats and pull the barbell to the base of the chest, then slowly lower back to the floor.

7. Multi-Grip Barbell Row

A: Standard Bent Over Variation

B: Chest Supported Variation

C: Pendlay Variation

The multi-grip barbell row is a great way to vary the width of your grip and angle of your grip in a bent over, chest supported or Pendlay row. Opt for narrow, wide, neutral or angled grips to vary the stimulus from your barbell row workouts.

8. Ring Row

The ring row is a bodyweight or relative strength exercise that uses gymnastics rings rather than external load. Read more about the ring row in this post.

• Hang a pair of rings at hip height.

• Grab the rings with both hands.

• Walk your feet out until you form an approximately 45-degree angle with the ground.

• Extend and lock out your arms.

• Squeeze your shoulder blades together and pull your hands to your armpits, keeping your elbows at your side.

• While you pull, squeeze your glutes, engage your lats, keep your core tight, and maintain a straight body posture.

• Once the rings are touching your chest, slowly lower yourself back down until your arms are locked out.

9. Kettlebell Gorilla Row

Kettlebell gorilla rows are a great way to incorporate a kettlebell into your horizontal pull pattern training, using a neutral grip and rowing from a dead stop on the floor.

• Stand with feet shoulder width apart or slightly wider, with two kettlebells between your feet.

• Bend at the hips and bend the knees slightly until you can reach the handles of both kettlebells.

• Brace the core and row one kettlebell at a time. As you row one side, push down into the opposite kettlebell.

• Maintain balance and avoid rotating at the hips.

10. Single Arm Landmine Row

The landmine attachment provides another alternative for unilateral rowing, providing a slightly different angle and allowing an easy way to increase load by adding plates.

• Position the barbell in a landmine attachment.

• Hold the landmine in one hand with your arm extended and your feet shoulder-width apart.

• Brace the core and initiate the row by squeezing the lats and retracting the scapulas until the elbow is just higher than the torso.

• Lower the weight with control.

Conclusion

When it comes to the horizontal pull, there are many different variations you can use. Common exercises like seated cable rows and bent-over barbell rows are common for a reason—they're effective at getting a solid contraction in the upper back for many people. However, some lesser known exercises such as the gorilla row or 3-point row that may be worth trying to add variety to the training programs you design.