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Also known as: Horizontal pullups.

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Technique

  1. Get more upright to make it easier, or more horizontal to make it harder.
  2. Keep the body straight and tight.
  3. Start the movement by pulling the shoulder blades back.
  4. Pull your elbows backward.
  5. Aim to pull all the way up until your chest gets to the same level as your hands.
  6. Go all the way down until your arms are fully extended.

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Muscles

Strength

Primary

  • Rotator cuff
  • Back
  • Shoulders
  • Triceps
  • Biceps
  • Forearms
  • 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

Rings
Rings
Dip station
Dip station
Parallel bars
Parallel bars
Suspension straps (TRX)
Suspension straps (TRX)
Row bar
Row bar

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Appears in

Calisthenics skills
Joint movements
Elbowflexion
Shoulderretractionextension backward
trains stretches

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Progressions

e059

Horizontal row

Novice
e112

Pronated grip horizontal row

Novice
e113

Supinated grip horizontal row

Novice
e14e

Rings horizontal row

Novice

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Regressions

e05m

Incline shoulder row

Beginner
e0hq

Sitting band row

Beginner
e0sw

Standing row

Beginner
e154

Seated bent-over dumbbell row

Beginner
e14l

Seated cable row

Beginner
e1ch

Machine row

Beginner
e1b1

Weighted horizontal row

Intermediate
e02x

Decline row

Intermediate
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