11 Best Horizontal Pull Exercises That Can Help Sculpt Your Back

You may find affiliate links in this post. As an Amazon Associate, I earn from qualifying purchases. Why Trust Us

What Are Horizontal Pull Exercises

Horizontal pull exercises target the muscles across the back and shoulders, contributing to a balanced upper-body workout regimen.

The exercises involve pulling a resistance towards your body at approximately torso level, helping improve posture and upper body strength. They focus on engaging the muscles responsible for retracting and stabilizing the shoulder blades.

Horizontal pull exercises engage multiple joints and muscle groups, including the biceps, making them efficient for compound strength training. They can also help to reinforce the shoulder’s stability and support joint health.

Benefits of Horizontal Pull Exercises

Horizontal pull exercises offer a range of benefits for general fitness and strength development.

Muscle Balance and Posture

Many daily activities and exercises, like computer work and bench press, emphasize pushing movements. That can overdevelop the chest and front shoulder muscles while neglecting the back.

Horizontal pull exercises work the opposing muscles, helping to balance muscle development between the front and back of the body.

They help counteract the forward shoulder roll caused by chest and shoulder pressing movements, contributing to better posture and muscle balance.

Strengthening the muscles involved in horizontal pulling can help improve posture. A strong upper body is essential for maintaining good posture. That can help counteract the effects of sedentary lifestyles and desk jobs.

Upper Body Strength

They improve the strength of the back muscles, which are essential for daily activities that involve pulling or lifting.

Horizontal pull exercises usually involve multiple joints and muscle groups simultaneously. The compound movement allows for the development of upper body strength.

Many horizontal pull exercises require you to stabilize the shoulder girdle. That can strengthen the muscles in the area and improve joint stability. The increased stability is crucial for upper body strength and health, especially for other compound movements like presses and lifts.

Shoulder Health and Stability

Horizontal pull exercises work the muscles at the back of the shoulders, counteracting the often overworked muscles at the front from activities like typing, driving, or bench pressing. The balanced strength around the shoulder joint is crucial for stability and health.

Many horizontal pulling movements require you to activate the rotator cuff muscles. These small muscles around the shoulder joint are essential for the shoulder’s stability and preventing injuries.

Also, horizontal pulls involve the movement of the scapulae or shoulder blades. That can help improve scapular retraction and depression. Effective scapular control is essential for shoulder stability and function.

By engaging the rear shoulder muscles and the external rotators, horizontal pull exercises can contribute to a more stable and robust shoulder joint, which is crucial for injury prevention.

Improved Functional Performance

Horizontal pull exercises often replicate several functional movements used in daily life, such as pulling open a door, lifting objects, or rowing. Training the movements in a controlled fitness setting enhances your ability to perform similar actions more effectively and safely in real-life scenarios.

A strong upper back is crucial for many daily tasks and physical activities. The increased strength from horizontal pull exercises can make it easier to undertake several daily activities like carrying groceries, lifting children, or performing yard work.

Enhanced Aesthetic Appearance

Horizontal pull exercises target the latissimus dorsi, the broad muscles of the back. A well-developed back creates a visually broader and more V-shaped torso, often a desired aesthetic feature in bodybuilding and physique training.

The exercises also work the deltoids, particularly the rear deltoids, contributing to broader-looking shoulders. Broader shoulders further accentuate the V-shape of the upper body.

Best Horizontal Pull Exercises for a Stronger Back

Also, horizontal pull exercises can help you develop a defined upper back. Muscle definition in that area can contribute to a toned and fit appearance. The exercises can increase muscle size and definition, making the back, shoulders, and arms appear more sculpted and toned.

Horizontal pull exercises are a type of strength training exercise that primarily targets the muscles in the back, including the latissimus dorsi, rhomboids, and trapezius.

They involve pulling weight toward your torso horizontally.

Below are some of the best horizontal pull exercises to consider. Including these in your workout regimen will ensure a comprehensive approach to your upper body training. That can lead to improved performance in sports, better functional daily movement, and reduced risk of muscle imbalances and injuries.

Bent-Over Barbell Rows

Bent-over barbell rows are excellent horizontal pull exercises that can help strengthen back muscles.

They involve a hinging movement at the hips, keeping the back straight, and using the arms to lift a weighted barbell towards your torso.

The exercise engages multiple muscle groups simultaneously, making it a staple in strength and bodybuilding regimens.

Bent-over barbell rows can enhance muscular strength and endurance and help improve posture and back health.

The movement is versatile, allowing for variations in grip and posture to target different muscle groups.

Target Muscles: Latissimus dorsi, rhomboids, trapezius, biceps, rear deltoids, and lower back

Required equipment: Barbell, weight plates

Steps to Follow

• Stand with your feet at shoulder-width, holding the barbell with an overhand grip.
• Hinge at your hips to lean forward, keeping your back straight and knees slightly bent.
• Allow the barbell to hang at arm’s length.
• Pull the bar toward your lower chest or upper abdomen. Keep your elbows close to your body.
• Lower the barbell back to your starting position in a controlled manner.
• Repeat 4-6 sets of 4-6 reps each for strength building. Or
• Repeat 3-5 sets of 8-12 reps for muscle growth.

Seated Cable Rows

Seated Cable Rows are potent horizontal pull exercises for targeting the muscles in the back. They offer a stable and controlled way to strengthen those muscles.

This exercise involves sitting and pulling a weight toward your body using a cable machine, allowing consistent tension throughout the movement.

Seated cable rows are some of the best horizontal pull exercises for improving back strength and posture. The adjustable resistance levels make the movement suitable for different fitness levels.

Target Muscles: Latissimus dorsi, rhomboids, trapezius, biceps, forearms

Required equipment: Cable row machine (with a cable and a row handle attachment)

Steps to Follow

• Sit on the cable machine, slightly bend your knees, and place your feet on the footrests.
• Grasp the handle with both hands using an overhand grip.
• Keeping your back straight, pull the handle towards your torso, squeezing your shoulder blades together at the end of the movement.
• Slowly extend your arms and return to your starting position under control.
• Aim for 4-6 sets of 4-6 reps with heavier weight for strength.
• Go for 3-5 sets of 8-12 reps with moderate weight for muscle growth.
• Perform 2-4 sets of 12-20 reps with lighter weights for muscular endurance,.
• Rest periods can vary from 1-3 minutes. Less rest for endurance and more for strength.

Face Pulls

Face Pulls target the upper back and shoulders. They are excellent horizontal pull exercises for building the rear deltoids and muscles involved in external shoulder rotation.

Target Muscles: Rear or posterior deltoids, Rotator cuff, Trapezius, Rhomboids

Required equipment: A cable machine with a rope attachment.

Steps to Follow

• Adjust the cable machine to upper chest height and attach a rope handle.
• Stand facing the machine, grab the rope with both hands and step back to create tension.
• Pull the rope towards your face. Separating your hands as you pull back and squeeze your shoulder blades together.
• Slowly return to your starting position with control.
• Perform 3-4 sets of 10-15 reps with moderate weight for general fitness or 15-20 reps per set for muscle endurance.

Single-Arm Dumbbell Rows

Single-arm dumbbell rows are some of the best unilateral horizontal pull exercises that can help improve muscular imbalances and increase back strength.

Target Muscles: Latissimus dorsi, Rhomboids,Trapezius, Biceps, Core muscles

Required equipment: Dumbbell, weight bench

Steps to follow

• Position yourself beside the bench, and place one knee and the same-side hand on the weight bench for support.
• Hold a dumbbell in your free hand with an overhand grip.
• Row the dumbbell upward, keeping your elbow close to your side.
• Lower the dumbbell slowly back to your starting position.
• Perform 6-8 reps per side, 3-4 sets in a session, using a heavier dumbbell to help build strength.
• Aim for 8-12 reps per side with moderate weight, 3-5 sets in a session for hypertrophy.
• Perform 12-20 reps per side with lighter weight for endurance, and aim to complete 2-4 sets in a session.

T-Bar Rows

T-bar rows are considered horizontal pull exercises.

T-bar rows are excellent horizontal pull exercises that allow you to lift significant loads. They are great for both strength and muscle-building workouts.

It engages multiple muscle groups simultaneously, emphasizing the back muscles with a focus on thickness and width.

The movement also allows for variation in grip and stance, which can alter the focus on different muscle groups, making it a versatile addition to a back workout regimen.

Target Muscles: Latissimus dorsi, Middle and lower trapezius, Rhomboids, Rear deltoids, Biceps

Required Equipment: T-bar row machine or a barbell and a landmine attachment

Steps to follow

• Straddle the bar or machine and bend slightly at the knees and hips to grasp the handles.
• Pull the weight towards your chest, ensuring your back stays straight.
• Lower the weight back down in a controlled manner.
• Repeat 4-6 reps and 4-6 sets with heavier weights per session for strength building.
• Aim for 3-5 sets of 8-12 reps with moderate weight For muscle growth.
• Repeat 12-20 reps with lighter weights for endurance and aim for 2-4 sets per session.

Chest Supported Rows

Chest Supported Rows are some of the best horizontal pull exercises for isolating the upper body.

The movement eliminates lower body and core involvement, benefiting exercisers who want to focus on back strength and development.

The chest support helps to maintain proper form, minimizing the risk of lower back strain and allowing for a targeted engagement of the back muscles.

The exercise reduces the tendency to use momentum, helping those who want to ensure a strict movement pattern. It’s also a good option for individuals with lower back issues who still want to train their back muscles effectively.

The chest-supported row is one of the best horizontal pull exercises that help keep your back in a safe, neutral position throughout the exercise.

Target Muscles: Latissimus dorsi, Middle and lower trapezius, Rhomboids, Rear deltoids

Required equipment: Incline weight bench, Dumbbells

Steps to follow

• Set an incline bench to a 45-degree angle and lie chest-down on it.
• Hold a dumbbell in each hand with a neutral grip.
• Row the dumbbells towards your hips, squeezing your shoulder blades together.
• Lower the dumbbells back down in a controlled manner.
• Repeat 4-6 reps with heavier weights, 4-6 sets per session for strength building.
• Perform 3-5 sets of 8-12 reps with moderate weights for muscle growth.
• Aim for 12-20 reps, 2-4 sets with lighter weights for endurance.
• Rest for 1-2 minutes between sets, depending on your fitness goal.

Inverted Rows

Inverted Rows are horizontal pull exercises that can help improve upper body strength and posture.

The exercise uses your body weight as resistance, making it accessible and scalable to different fitness levels.

Inverted Rows also engage the core muscles, as maintaining body alignment during the exercise is crucial.

They are some of the best horizontal pull exercises for enhancing back strength without lifting heavy weights. They are also great for newbies to strength training or those looking for a less intense alternative to other rows.

Target Muscles: Latissimus dorsi, Trapezius, Rhomboids, Rear deltoids, Biceps, Core muscles

Required Equipment: A sturdy bar or handles at waist height, such as those on a Smith machine or power rack

Steps to follow

• Position yourself under the bar and lie flat on your back.
• Grasp the bar with an overhand grip, hands slightly wider than shoulder-width.
• Pull your chest up towards the bar, keeping your body straight.
• Lower yourself back down in a controlled manner.
• Aim for 3-5 sets of 8-12 reps for general strength and muscle building.
• For beginners, start with fewer reps and focus on maintaining proper form.
• Rest for 60-90 seconds between sets.

Landmine Rows

Landmine Rows are versatile horizontal pull exercises that use a barbell anchored at one end for the movement. They provide a unique arc motion that can engage the muscles differently.

This movement can develop back strength and improve posture. It is generally easier on joints, making it one of the best horizontal pull exercises for those with limited shoulder mobility.

It allows for both unilateral and bilateral training, making it suitable for addressing muscle imbalances and ensuring balanced muscular development.

Target Muscles: Latissimus dorsi, Middle and lower trapezius, Rhomboids, Rear deltoids, Biceps

Required equipment: A barbell and a landmine attachment or a secure corner to anchor one end of the barbell

Steps to follow

• Position yourself beside the anchored end of the barbell.
• Grasp the barbell with one or both hands, depending on the variation.
• Row the barbell towards your torso, keeping your back straight and core engaged.
• Lower the barbell back down in a controlled manner.
• Repeat for 4-6 reps, 4-6 sets with heavier weights for strength.
• Aim for 3-5 sets of 8-12 reps with moderate weights for muscle growth.

Renegade Rows

Renegade Rows are popular in functional fitness and cross-training workouts because of their compound nature and the coordination they require.

They are multi-functional horizontal pull exercises that combine core stabilization with a pulling motion, making them unique to the others in the selection.

The exercise targets the upper back muscles and engages the core, chest, and arms for a comprehensive upper body workout.

Renegade Rows are some of the best horizontal pull exercises for improving overall body strength and stability, as they challenge balance and core engagement.

Target Muscles: Latissimus dorsi, Rhomboids, Trapezius, Core muscles, Shoulders, Triceps

Required Equipment: Pair of dumbbells

Steps to follow

• Get into a plank position with each hand on a dumbbell, ensuring your body is straight.
• Row one dumbbell upward toward your waist while stabilizing your body with the other arm.
• Lower the dumbbell back to the floor and repeat with the other arm.
• Repeat 8-12 reps on each side, 3-4 sets per session for muscle growth.
• For core stability and endurance, you can increase the reps or sets.
• Rest for about 1 minute between sets.

Pendlay Rows

Pendlay Rows are a variation of the traditional barbell row, named after weightlifting coach Glenn Pendlay. They require a stricter form that emphasizes explosive power and minimizes momentum.

Pendlay Rows require the lifter to pull the barbell from a dead stop on each rep, making them some of the best horizontal pull exercises for building back strength and power.

The movement can benefit athletes and exercisers looking to improve their explosive pulling capabilities, such as in Olympic lifting or powerlifting.

The strict movement helps target the back muscles more directly than other row variations.

They are some of the best exercises for developing a stronger and thicker back. They are good at improving the initial pull in deadlifts and cleans due to the explosive nature of the lift.

Target Muscles: Latissimus dorsi, Middle and lower trapezius, Rhomboids, Posterior deltoids, Erector spinae

Required Equipment: Barbell, weight plates

Steps to follow

• Load the barbell and position it on the floor in front of you.
• Bend over at the waist to grasp the bar with an overhand grip.
• Row the barbell to your torso, then lower it to the floor for each rep.
• Repeat 4-6 reps and aim for 3-5 sets with heavier weights to build strength.
• Aim for 3-4 sets of 6-10 reps with moderate weights for muscle growth.

Meadows Rows

Meadows Rows are horizontal pull exercises.

Meadows Rows, named after bodybuilder John Meadows, is a unique variation of the traditional row exercise.

They are potent horizontal pull exercises that isolate and target the upper back muscles, especially the lats.

The exercise can provide deep, intense muscle contraction and enhance muscle development in the back. Altering the angle and execution of the row allows for a different range of motion compared to standard rows. That can target the back muscles with a focus on unilateral development.

Target Muscles: Latissimus dorsi, Trapezius, Rhomboids, Rear deltoids, Biceps

Required Equipment: A T-bar row machine or a barbell secured in a landmine attachment and appropriate weight plates

Steps to follow

• Position yourself perpendicular to the barbell in the landmine attachment.
• Bend over and grasp the end of the barbell with one hand.
• Row the bar upwards, focusing on squeezing your back muscles.
• Lower the barbell back to its starting position.
• Repeat 8-12 reps on each side, 3-4 sets per session for muscle hypertrophy.
• Aim to perform 3-5 sets of 4-6 reps with heavier weights if your goal is to build strength.

Final words from LiveLIfe

A well-developed back can enhance your physical appearance and help you maintain good posture and upper body strength. The horizontal pull exercises discussed in this article can help you achieve that.

The exercises are essential for developing back strength and muscular balance in conjunction with pushing exercises, improving posture, and reducing the risk of shoulder injuries.

Incorporate several horizontal pull exercises into your routine to ensure you work all the different muscles in your back and avoid plateaus in your muscle development and strength gains.