Horizontal Pulling, Unsung Hero of the Weight Room

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

Horizontal pulling supports these compound movements by building upper back strength. Through moving your shoulder blades and rotating through your upper back you’ll improve your posture and have robust shoulders.

Whatever you're rowing, be it rings, a dumbbell, kettlebells, a barbell or even a band, keep the following in mind:

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

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

• Use your upper back, not just your arms. Slide your shoulder blade across your back. Thumbs to armpits, not wrists to armpits!

• Keep your hips square when single arm rowing.

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