Horizontal Pulling - An Unsung Hero

Horizontal pulling, or rowing, is the unsung hero of strength and conditioning. Deadlifts, squats, and its vertical pulling counterpart, the pull up, get all the glory.

Rowing variations support these iconic movements through building upper back strength, creating healthy shoulders and improving posture.

Whatever you're rowing, be it rings, a dumbbell, kettlebells, a barbell or even a band, keep these things in mind.

Squeeze! Squeeze the handle with your whole hand. Don't let it hang in your fingers.

Don't shrug. Keep those shoulders away from your ears!

Use your upper back, not just your arms. Slide those shoulder blades across your back.

Keep your hips square (especially with single arm pulling)

Most importantly, don't forget that all those ring rows, dumbbell rows and bent over rows are part of a well-rounded program and play an important role in busting PRs in the more glamorous lifts.

Justin Miner

@justinminergain