Top 9 Horizontal Pull Exercises for a Better, Stronger Back

Horizontal pull exercises are one of the primary movement patterns that should be featured regularly in your workout routine. Building a strong back is vital for those looking to sculpt an aesthetic physique. Horizontal pull exercises are especially important these days, with more people sitting down behind computers and screens as they work. Bad posture and back pain is becoming prevalent in society. Incorporating horizontal pull exercises into your workout routine is a great way to fight back again back pain and make sure your body remains as healthy and strong as possible. 

Performing horizontal pull exercises targets your back and shoulder muscles, allowing you to pack on muscle and back thickness while also improving overall mobility. As always, when starting any new weight-lifting exercises, it’s important to ensure you master perfect form before you start increasing the weight too much. Not only does proper form mean you get the most out of performing these horizontal pull exercises, but it also minimizes the risk of injury., 

Read on to learn more about nine of the best horizontal row variations you ought to add to your workouts.

What are Horizontal Pull Exercises?

Horizontal pull exercises are weighted movements performed with your back horizontal to the floor or bench. These movements target your back and shoulder muscles and help build a thick back with a good shape.  

Below are the nine best horizontal pull exercises you can do in any gym. 

1. Bent-Over Dumbbell Rows

One of the most basic examples of horizontal pulling exercises is a bent-over horizontal row with dumbbells. Bent-over dumbbell rows are great for strengthening the upper back and shoulders. They target the core as well since you have to keep those muscles engaged to control the movement and support your spine. 

To do bent-over dumbbell rows correctly, follow the seven steps outlined below:

1. Stand up straight with feet about hip-distance apart and a dumbbell in each hand
2. Hinge at your hips and bend over while keeping your back straight (your torso should be parallel with the floor or slightly higher)
3. Take a deep breath in and engage your core
4. As you exhale, pull your elbows straight back behind your body as you retract (pull back) your shoulder blades
5. Press your shoulders down; try to avoid shrugging so that your traps aren’t doing more work than your upper back
6. Bring the dumbbells back toward your hips and squeeze your shoulder blades together at the top of the exercise
7. Slowly lower the dumbbells back down as you inhale and set up for another rep

2. Bent-Over Barbell Rows

A bent-over barbell row is another great variation of horizontal rows. With bent-over barbell rows, you’re able to pull more weight than you can with dumbbells. This makes them a good option if you want to challenge yourself in the gym, or if the dumbbell rack is crowded.

To do bent-over barbell rows correctly and safely, be sure to follow the below seven steps:

1. Load your barbell and set up behind it with your feet about shoulder-width apart
2. Start with the barbell above your shoelaces, like you would when performing a deadlift
3. Hinge at your hips as you bend down to grasp the barbell while keeping your back straight
4. Grasp the barbell with both hands using a pronated grip (your palms should be facing down) and separating your hands, so they’re a bit wider than shoulder-distance
5. Take a deep breath in and brace your core
6. As you exhale, bend your elbows and retract your shoulders as you pull the bar up, stopping when it reaches your torso
7. As you inhale, slowly lower the bar back down

3. Single-Arm Dumbbell Rows

Single-arm dumbbell rows are a good variation to try if you have any muscle imbalances in your upper back. They’ll help you to strengthen your weak side and get rid of compensations that could hold you back when you’re performing two-arm rowing exercises (especially bent-over barbell rows). Single-arm dumbbell rows are consequently an ideal choice for both horizontal pull exercises and workouts that strengthen back muscles in general.

To perform a single-arm dumbbell row properly, remember these tips:

1. Set up next to a sturdy bench that’s about thigh-height
2. Place your left leg on the bench and hold onto the side farthest from you with your left hand
3. Bend over so that your upper body runs parallel to the ground
4. Reach down and pick up the dumbbell with your right hand
5. Use a neutral grip (your palm should face the bench)
6. Take a deep breath in and brace your core
7. As you exhale, retract your shoulder blade and bend your elbow to pull the dumbbell up toward your torso
8. Keep your chest and torso still so your arm and back muscles are doing all the work
9. As you inhale, lower the dumbbell back down to the starting position

You can also do single-arm dumbbell rows in a lunge position with the hand of your non-working arm resting on your thigh for support (shown here).

4. Single-Arm Kettlebell Rows

Single-arm kettlebell rows are similar to single-arm dumbbell rows, but they can allow for additional rotation during the pulling motion. This can be beneficial for those who are working to improve their shoulder health.

To do a single-arm kettlebell row, set up on a bench as you would for a single-arm dumbbell row, then follow the below six steps:

1. Reach down and grasp the handle of the kettlebell with a pronated grip (your palm should be facing the back of the room)
2. Take a deep breath in and brace your core
3. As you exhale, retract your shoulder, bend your elbow, and pull the kettlebell up toward your torso
4. While pulling it up, rotate the kettlebell slightly so that your palm faces in toward the bench
5. As you inhale, lower the kettlebell back down and rotate your palm so it’s facing the back of the room once more
6. You can also do these rows while keeping the grip neutral the entire time if you prefer

As with the single-arm dumbbell row, you can also perform single-arm kettlebell rows without a bench (shown here).

5. Chest-Supported Dumbbell Rows

If you really want to isolate your upper back muscles, try doing chest-supported dumbbell rows. Remember that you’ll likely need to use a much lighter weight for these since you won’t be able to use your legs or other muscles to help you out.

To do this exercise correctly and get the most out of it, keep the below seven steps in mind:

1. Set up an incline bench with the back adjusted to about a 30-degree incline
2. Straddle the bench, so your chest is pressed against the back of it
3. Stay standing up and extend your legs behind you
4. Hold a dumbbell in each hand, so they hang down on either side of the bench
5. Take a deep breath in and engage your core
6. On an exhale, pull the dumbbells back toward your torso as you would if you were doing a bent-over row, squeezing your shoulder blades at the top
7. As you inhale, lower the dumbbells back down to set up for another rep

6. Seated Cable Rows

If you struggle with poor posture and upper-crossed syndrome (tight chest and levator scapulae muscles with weak cervical flexors and lower trapezius muscles), seated cable rows are some of the best exercises you can do to correct the issue.

Ideally, you’ll do this exercise on a seated cable row machine. You can also use resistance bands for the same effect if you’re working out at home.

Whether you’re using a resistance band or a machine, follow the below seven steps:

1. Sit up straight on the bench or on the floor
2. Grasp the handle or resistance band with both hands (your palms should be facing inward in a neutral grip to start, but you can also play with other grip variations like a pronated or supinated grip to place emphasis on different muscles)
3. Take a deep breath in and engage your core
4. As you exhale, retract your shoulder blades and bend your elbows to pull the handle or resistance band toward your torso
5. Do not let your torso rock; keep it straight and make your upper back, shoulders, and arms do the work
6. Squeeze the shoulder blades together at the top of the exercise
7. Inhale as you release the handle or band and return to the starting point

You can also do single-arm seated cable rows (shown here) if you want to work on muscle imbalances or just prefer to address each side individually.

Related: 5 Best Seated Cable Row Alternative Exercises (You Must Try)

7. Standing Cable Rows

Standing cable rows are another good horizontal pulling variation that requires you to engage your core and lower body a bit more than seated rows. You can do this exercise with an adjustable cable machine or with a resistance band looped around a sturdy object.

Set up for standing cable rows by adjusting the cable or band so that it’s level with your torso. The below five steps will help you maintain perfect form.

1. Grasp the handle or band with both hands (start with a neutral grip, then feel free to experiment with other options)
2. Inhale and engage your core
3. Exhale and retract your shoulders as you bend your elbows and pull the cable or band back toward your torso
4. Squeeze your shoulder blades together at the top of the exercise
5. Inhale as you slowly release the handle or band

As with seated cable rows, you can also do a single-arm version of standing cable rows if you prefer (shown here).

8. Inverted Rows

It’s also possible to do horizontal pull exercises with bodyweight only. Inverted rows are a good alternative to pull-ups, and they’re good for your shoulder health and upper back strength, too.

One of the easiest ways to set up for inverted rows is by using a Smith machine. You can also use a TRX machine or suspension trainer, or even the edge of a sturdy table if you’re working out at home.

No matter what piece of equipment you’re using, follow the below six steps to do an inverted row properly:

1. Grip the bar/table/TRX using a pronated grip (your palms will face the bar)
2. Walk your feet out in front of you to bring your body under the bar/table/TRX (the farther away your feet are and the closer your body is to parallel, the harder the exercise will be)
3. Inhale and engage your core
4. Exhale, retract your shoulder blades and pull your torso up toward the bar/table/TRX
5. Hold and squeeze your shoulder blades at the top
6. Inhale, straighten your arms, and lower yourself back down

9. Bodyweight Catch-Release Rows

If you want to make inverted rows more explosive and more challenging, give catch-release rows a try. For this exercise, you’ll set up the same way you would for a regular inverted row before following the below four steps:

1. Inhale and engage your core while gripping the bar
2. As you exhale, retract your shoulders, bend your elbows, and explosively pull your torso up toward the bar
3. When you reach the top, let go of the bar for just a second
4. Grasp the bar again and slowly lower yourself back down on an inhale to the start of the exercise

Add This List of Horizontal Pull Exercises to Your Workouts Today

As you can see, there are many different horizontal pull exercises you can add to your workouts to strengthen your mid and upper back and improve your posture, from bodyweight rows to dumbbell rows. The best thing is that all of these horizontal pull exercises can be done in pretty much any gym setting. It doesn’t matter if you work out at home or in the gym; there are a few horizontal pull exercises that you can perform. .Taking care of your back is vital, not just in the gym but for an all-around healthy lifestyle. Back pain can be crippling, and if incorporating a few horizontal pull exercises into your routine can help stave off the long-term effects of bad posture and couch slouching, then why not add them to your workout routine?