Horizontal row

Also known as: Row, Bodyrow, Australian pullup, Horizontal bent-arm pull, Horizontal pullup, Supine row, Neutral grip horizontal row, Inverted row.

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Technique

1. Hang from an object placed around hip-height using a neutral grip (palms facing each other), with your feet on the ground and the body straight.
2. Start the movement by pulling the shoulder blades back and your elbows back.
3. Aim to pull yourself all the way up until your chest gets to the same level as your hands.
4. Lower yourself back down until your arms are fully extended and your upper back gets a little stretch.

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Form tips

• There should be a straight line from your feet to your shoulders at all times.
• If you cannot get your chest to your hands yet, there are generally two possible reasons. You might need to increase your flexibility in your chest ( Shoulder horizontal abduction). Or you might need to increase your strength with an easier variation like the Incline row or Shoulder row.

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Muscles

Individual muscles

• Teres minor
• Teres major
• Posterior deltoid
• Middle trapezius
• Latissimus dorsi
• Rhomboid major
• Triceps brachii (long head)
• Biceps brachii (short head)
• Brachialis
• Brachioradialis
• Lower trapezius

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Equipment

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Appears in

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Progressions

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Regressions

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Variations

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