Horizontal Rows


Like the incline row this exercise targets your back and arm muscles. By adopting a more horizontal starting position you transfer more load to the working muscles.

Performance Tips

  • Use a bar,  suspension trainer or equivalent sturdy object
  • Grip with your hands approximately shoulder width apart
  • The more vertical your body, the easier the exercise
  • The more horizontal your body, the harder the exercise
  • Tense your mid section and squeeze your glutes to create stability
  • Pull yourself up until your chest almost touches the bar/handles
  • Keep your elbows tight to your body
  • Squeeze your shoulder blades together on each upward phase
  • Lower yourself under control keeping the same alignment
  • Add repetitions or a weighted vest to increase the challenge
  • Alternatively try progressing onto classic pull ups