October 08, 2021 8 min read
If you're looking to build up those pull muscles without the need to do a bunch of pull-ups than horizontal rows may just be the workout for you. Like pull-ups horizontal rows activate the pull muscles which in this case include your back muscles as well as your biceps and forearms without requiring you to lift your entire body off the ground in the process.
Horizontal rows are a calisthenic exercise that primarily target your latissimus dorsi, considered one of the largest muscles found in our body. Your lats are located on the upper lower back and even extend near the side of your waist area.
In horizontal rows, you use resistance bands or weight machines for better support to give you a more challenging workout session. In this particular exercise, it's where you lie face down on a bench while holding onto both ends of a barbell then using your arms to pull yourself up.
Pull workouts that can help you build stronger arms and soldiers are always great for anyone looking so build muscle endurance and be more attractively physically. Doing horizontal rows will help you build up your arms so that you'll be able to do more pull-ups, curls, and other workouts that require a good but of muscle endurance in the upper-body.
Here are some reasons why you should do horizontal rows:
Beginners could quickly start with an 'under hand' grip, which means holding onto the bar with their palms facing them. Then step up to an 'overhand' grip with their palms facing away from them for greater strength.
The primary horizontal rows are where you hold on to a barbell or dumbbells, which can be adjusted depending on your workout routine. Other variations of this exercise could lessen the amount of effort needed by having handles attached to resistance bands instead of doing it directly with weights.
This workout is best for those who want to strengthen and tone their back, such as the lats, rhomboids, and other parts like the shoulders, arms, and even chest.
This exercise can also be used as a form of rehabilitation because it targets muscles that should be toned up after an injury or accident.
This exercise has been around ever since the ancient Greeks and Romans as a strength training exercise which can be seen from amphora pottery drawings from 2500 years ago. According to research, this particular workout has also been used throughout the middle ages than by army camps during WWII to boost their recruits' physical fitness.
One of the best ways to build up your back muscles is through pull-ups. This exercise is essential fordeveloping a strong and powerful upper body.
One of the most common workouts is using a pull-up bar or resistance bands to do chin-ups or muscle-ups, which targets the same areas for people looking for an alternative.
People who are into bodybuilding may use horizontal rows as one of their main workout routines. Other people may want to do the exercise so they can fit into their clothes better.
It is easy to do at home - there is no heavy lifting involved, so people can focus on working out instead of worrying about buying equipment.Some people like to do horizontal rows as one of their workouts. But it depends on what kind of workout they are doing.
If someone wants to be fit, they can do this exercise at home without any heavy lifting equipment. There are no variations for this particular exercise, but you can change your grip on the handles to target different muscles in your back.
Some people who are into bodybuilding might use horizontal rows as one of their main workouts. They might be part of the overall training plan that they have created for themselves but other people want to get better at their jobs or just feel more confident in what they wear, so they can perform this exercise without heavy lifting at home.
You can also combine this particular workout with compound workouts like push-ups or chest presses and inverted rows or chin-ups to tone up the muscles in your back faster.
People who are into sports can also use this workout together with other ab strap workouts like knee raises, hip thrusts, hanging leg raises, or bent knee hangs. People who want to isolate their upper back muscles should do horizontal rows at the end of their workout since it's considered an isolation type of exercise.
You're targeting one particular muscle group only instead of hitting multiple muscle groups at once for maximum toning benefits.
There are no variations for this exercise, but you may change certain parts of your body where you will be performing the routine to target other muscles in your back.
You can choose to do it with an underhand grip or overhand grip, which is done by gripping the handles either near your hips, waist or even closer to your chest. To strengthen your back, you should use a wider range of motion. You can also make this exercise harder by using more resistance.
The other option is to lessen the weight if it is too hard for you to lift while performing rows at home. Don't worry if this feels too hard - start with 5lb weights and slowly work your way up every week until you are comfortable handling heavier weights during this workout routine.
This exercise only has one form, but you can change different parts of your body to target other muscles in your back. You can choose an overhand or underhand grip, which is done by holding the handles at different places on your body.
People who are into fitness and healthy living may want to use heavy weights to tone their muscles faster. But they shouldn't do this too much because it will be hard for them if they are not training for bodybuilding purposes.
To avoid injuries, make sure to have enough space from the wall when grabbing handles. This will make you safe. When doing this workout at home, make sure there are no sharp objects nearby to avoid accidentally bumping into them while lifting weights or performing back exercises.
It is extremely important to have good posture when you're doing this specific workout. Why? Because the results will be much better and more effective if your body's in a stable position while you're exercising.
If you do this, you will avoid injuries common among people who are new to exercising. You will be able to focus on the parts of your body that need help, like your back muscles.
Horizontal rows are a great way to exercise your upper body but to ensure you're doing them correctly, always follow the safety precautions. Be careful when doing horizontal rows because it could lead to injuries if not done correctly, especially for beginners who are still adjusting to this intense workout routine.
Here are some safety precautions when doing this workout:
Now that you’ve learned how to do horizontal rows properly and know what makes the some beneficial in building strong arms, shoulders, and a healthy back you can enhance your workout with some solid supplements to help you build strength over time. With that being said, we suggest checking out our Elite Pre-Workout Stack which can fuel the body and increase muscle tone and hardness.