7 Best Horizontal Pull Exercises [Build Back and Lats]

For proper posture, we all desire a strong back. Exercises like the deadlift and rows are great for strengthening your back.

However, if you want to strengthen your back, you must exercise it from various angles. Horizontal pulling movements might help with this.

Horizontal pulling exercises are typically overlooked since they aren’t as well-known as lifts that target your hamstrings and glutes, but they may be just as helpful in strengthening your back.

While there are many different types of exercises that focus on strengthening your back, this article will go into detail about horizontal pull exercises and how you can get a stronger back.

What is a Horizontal Pull Exercise and When to Use it?

Horizontal pull exercises are among the best exercises for strengthening the back. These exercises help build muscles in the back and core by pulling an object towards oneself.

A horizontal pull exercise is ideal for people who need to maintain a neutral spine position while doing any exercise.

This is because it allows more of your spine to stay in contact with the ground, even when your lower back is arched.

This style of exercise is also good for people who have had past injuries or injuries currently because it’s less stressful than other types of workouts on your body.

The right time to use a horizontal pull exercise is when you want to work on strengthening your back and core muscles while also maintaining a neutral spine position.

Best Horizontal Pulling Exercises

horizontal pull exercises

1. Bent over barbell rows

Barbell rows in a bent-over position are a terrific way to strengthen your upper back muscles.

Bending down and pushing the barbell up to your chest is how you accomplish this exercise.

The bent-over row strengthens the muscles in your upper back, which may help you strengthen other workouts like the bench press and deadlift more effectively.

It’s a simple yet effective exercise that may be performed with either a barbell or dumbbells.

2. Chest supported dumbbell rows

The chest-supported row is a horizontal pull exercise that primarily targets upper back muscles. Because this muscle group is utilized for a variety of everyday duties, it’s critical to train it specifically.

Even while slouching or having terrible posture, our back muscles are normally strong enough to hold us upright.

They are the last muscles to be activated in any exercise that requires lifting weight, therefore they don’t receive a lot of work outside of our usual occupations.

The chest-supported rower starts by holding two dumbbells in your hands at your sides while lying face down on a bench set at a 30-degree incline.

Keep your back flat and your head facing forward until you feel a stretch in your lower back as you pull the dumbbells toward your chest.

3. TRX rows

TRX rows are distinct from TRX rows in that they are a horizontal pull exercise. TRX rows are a great way to build back strength.

They provide a tough technique to work out your upper body, making them ideal for high-intensity exercises and for individuals without access to weight equipment.

You can strengthen your lats by pulling up with all of your power, and you can boost your biceps by pulling with both hands together.

The TRX row may seem little, but it is one of the most effective workouts for your back muscles, biceps, forearms, abs, hamstrings, quadriceps, and glutes.

4. Standing dumbbell rows

Standing dumbbell rows are an excellent way to build upper-body strength.

A standing dumbbell row is a weightlifting exercise in which the exerciser stands up and executes a row with both arms at the same time.

Reach forward with each arm to hold one dumbbell, then contract the back muscles to pull the weights towards your ribs.

5. Single arm cable rows

The single-arm cable row is a horizontal pull exercise that is used in weightlifting. It works the back of the shoulders and back muscles, as well as the biceps.

A low pulley machine with two handles or a high pulley machine with one handle may be used to accomplish the single-arm cable row.

The lifter stands with one hand overhand gripping one handle and looking away from the weight stack.

He or she pulls on both cables at the same time, lifting his or her arms out to the side and gently bending his or her elbows until his or her arms are completely extended in front of him or her.

He/she then returns to the starting position slowly for another rep.

6. Low row machine

An excellent alternative to the classic barbell row is the Low row machine.

The low row machine is meant to relieve tension on your lower back while still giving your muscles a demanding exercise.

Although it is not as daunting as the barbell row, you may still use hefty weights to increase the effectiveness of this exercise.

The low row machine will enable you to engage your back muscles in a new approach, resulting in muscular development and strength increases.

7. Horizontal Pull Up

Horizontal pulls, also known as horizontal rows, are a resistance exercise in which a person pulls their body up and down in the horizontal plane using an external force (typically a barbell or other weight).

Horizontal pull-ups are a great exercise to strengthen your shoulders and back.

Pulling your body up to a given height (or breadth) overhead, then lowering yourself down to the starting position, is the activity.

When executing this exercise, the weight should always be held close to the body. When doing this exercise, it doesn’t matter whether your arms are bent or straight.

Keeping your elbows close to your sides can help you proceed through the exercise more smoothly, without jerking or swinging the weights.

Benefits of Horizontal Pull Exercises in the Gym

The benefits of horizontal pull exercises are many. One is that they will strengthen your back muscles because these muscles are typically overworked in day-to-day activities.

They also reduce the chances of injuries to your back because they build up strength and endurance for this area of the body. They also promote better posture and improved balance.

There are many benefits of horizontal pull exercises in a gym:

✔️ They build strong and toned muscles in your back, biceps, and triceps.

✔️ They can help you with posture issues.

✔️ They target all muscles that are used in an overhead position.

✔️ They can help you with mobility problems.

How to Choose Which Horizontal Pull Exercise You Should Be Working On

Identifying your shortcomings is the best method to decide which horizontal pull exercise to focus on. There are a variety of horizontal push-up exercises to select from, but not all of them are appropriate for you.

Some individuals can perform regular pushups, while others may find it impossible to complete even one without their hands falling off the ground.

It’s also important to consider what your aim is for horizontal push-up training when determining which exercise is best for you.

A particular exercise may be chosen based on one’s training schedule and fitness objectives.


Exercise is crucial for persons who work in a sedentary environment. A few easy exercises might aid with muscular development.

Horizontal pull-ups are one of the simplest and most efficient exercises for toning the back. Several of these exercises are available on YouTube, or you may choose one of these seven exercises that best suit your requirements.

Shoulder exercises are particularly beneficial for persons who are sedentary and have weak shoulders. This is because they concentrate on both strengthening and extending the shoulder muscles.

If you want to see improvements, I recommend practicing these two types of exercises once or twice a week for 10-15 minutes each time.

Leave a Comment