Exercises / Horizontal pull
Barbell bent-over row
Horizontal pull Barbell Complexity 5/5
Chronic low back pain, Osteoporosis or low bone density. The generator automatically excludes this movement for those clients.
Working position
Setup
Hinge to about 45 degrees holding the bar at arms length, back flat.
Execution
Row the bar to the lower ribs, then lower under control without letting the torso rise.
Coaching cues
- The torso angle does not change during the set
- Pull to the ribs, not the chest
- Brace hard before the first rep
Common fault
Standing up a little on every rep to help the bar move
Fix: Reduce the load, or regress to a chest-supported row.
Muscles trained
Primary: Latissimus dorsi (lats)Rhomboid major (rhomboids)
Secondary: Erector spinae (spinal erectors)Trapezius (traps)Biceps brachii (biceps)
Regression and progression
Easier: Chest-supported row
Harder: No harder variation recorded.
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.