1.1M
PAYou’ve prolly heard the saying vertical pulls for width (lats) and horizontal rows for back thickness (mid back), but this isn’t ALWAYS true… allow me to explain.
#fitness #gym
@pathradecha
#Horizontal Pull
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TRVERTICAL & HORIZONTAL PULL🔥 Save & Share this ✅
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@trainwithanuragg
1.6M
SESame machine. Different grips. Totally different results.
Stop doing rows on autopilot… use your grip to target exactly what you’re trying to grow.
Which one are you using most? 👇
@sethwickstrom_fitness
52.4K
CA💪🏽 Cable rows: Horizontal pull! ⤵️
🏋🏽♂️ My go-to horizontal pull movements is the seated cable row. Unlike traditional barbell or dumbbell rows, which force us to maintain the same grip throughout, cables allow us to modify our grip *during* each repetition. This flexibility enables us to engage our back muscles in new ways, which can help with overall development. And although this video shows just a single-arm row, you can also double it up if you’re able to maintain proper form throughout!
💡 Most gyms will have a cable row setup. Look for a bench that directly faces a cable attachment. Typically this attachment will be behind a platform to place your feet. To set up, attach either one or to handles to the cable attachment. Put your feet on the foot platform, engage your core, and then push back.
🔑 While maintaining an over hand grip, we’re going to begin pulling the attachments back in a rowing motion. (Remember to lead with your elbows!) As we’re pulling, we’re going to simultaneously rotate our wrists so that they’re in a neutral position at the top of the rep, when our back muscles are fully contracted. Hold that contraction for 1-2 seconds. After, begin the eccentric portion—or second half—of the rep. This time, rotate your wrist so that you hit the overhand position at the end of the rep. Rinse and repeat!
💥 I typically perform cable rows on days when I perform compound vertical rows—think either T-Bar or barbell rows. So I’ll do deadlifts, vertical rows, pull-ups, and then this cable exercise.
🚀 To back gains!
—
#fitnesstips #fitnessmotivation #fitnessjourney #gymmotivation
@carmona
7.1K
VAPendlay rows are easily one of my favourite horizontal pull variations for developing physical qualities in fighters.
I’ve recently been reintroduced to them through the Hoss 2.0 program. The execution I like is similar to what I’ve seen from videos of @startingstrength , @will.ratelle , and @eddycoan
The dead stop demands greater intent and effort due to the lack of stretch reflex compared to a traditional barbell row. The starting position and use of the legs to generate initial momentum also closely resemble a deadlift offering some transfer. Plus, they have excellent potential for progressive overload, allowing you to keep making meaningful progress over the long term.
@valdezstrengthandperformance
71.7K
GYRope Pulling Exercises - Know the Difference!
Supinated grip (thumbs facing yourself), pulling toward your forehead — primarily targets the rear delts.
Pronated grip (thumbs facing the machine), pulling toward your shoulders or upper chest — targets the rear delts and traps.
Pronated grip, pulling toward the waist — shifts emphasis to the lats.
#lats
@gymworkouts09
18.6K
LWPull ups are considered a vertical pulling exercise mainly targeting the lats & biceps. However, there is one variation of pull ups that is not only a vertical pull but also a horizontal pull like a row.
This advanced pull up was devised by professional Bodybuilder Vince Gironda during the 1960s and 70s to isolate the lat muscles & the exercise took his surname ~ "ᴛʜᴇ ɢɪʀᴏɴᴅᴀ ᴘᴜʟʟ ᴜᴘ"
This pull up targets not only the lats & biceps, but also the muscles of the upper back. It also employs the "active arch hang position" which is healthy for the shoulders & great for scapula control & healthy mobility - This is especially beneficial if you have the slouching shoulder posture commonly associated with working on a keyboard at a desk 🤗
#Girondapullup #perfectpullup #perfectpullups #rows #pulls #pullups #chinups #calisthenics #calisthenicsmotivation #ksrep #vincegironda
@lwt_recession_proof_body
229.1K
MIMy pulling arsenal favourites are as follows:
Wide Grip Lat Pull Down
Pull Ups (any variation)
Spider Rows
Reverse Grip Lat Pull Down
Pendlay Rows
Spider Rows shown in the above!
#Pull #rows #train #discipline #consistency
@michaelroach_athletic
1.7M
KAIs one vertical pull and horizontal pull enough to train your overall back?
Full 6 minute video will be uploaded tomorrow.
A lot of you ask where to learn all this properly or how to get coached by me — here's everything:
📚 Learn the science yourself — IOBN Course. 7 modules, 100+ hours. Biomechanics, nutrition, physiology, blood work, rehab, research methods & business. Taught by PhDs, doctors & specialists who actually practice what they teach.
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💪 Want me to handle it for you — 1-on-1 Coaching. I personally design your training & nutrition based on your body, injuries, goals & lifestyle. Weekly check-ins, direct access to me, constant adjustments.
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Free content stays free forever. These are for those who want the full depth.
@kashishguptafitness
48.1K
NIThis is a great setup for loading Inverted Rows and hitting a horizontal pulling pattern.
Normally, you think of using a belt for hanging weights off your body when doing weighted pull-ups or chin-ups, in a vertical pull movement pattern.
This simple setup allows you to do the same but with an inverted row, targeting the muscles of the upper back with that horizontal pull.
This is done either in the rack or on the Smith machine bar. You'll set the bar height to about face level (when standing) but it'll also depend on the belt you're using, so test it with just light weight first.
You want the plates to stay a little off the ground at the bottom position.
Set a flat bench a few feet in front of the bar. You're going to set your feet on the bar to get that horizontal body position.
The first part of the video shows the exercise, then I show you how to get into position and set up for it.
I like using bumper plates because they're easier to sit on (for real) and they stand up on their own, making it easier to get into and out of position, but you can use steel plates just as well.
I've got a pair of 45's and a pair of 35's here (160 lbs total).
Put the belt through the center holes of the plates first then step your feet through the belt. Bring it up over your hips.
The belt should sit across your stomach (it feels just fine, even with heavy loads).
Then grip the bar with a wide, overhand grip and start rowing, pulling to the chest.
You can also do an underhand, close grip row, if you like but you may need to raise the bar a notch to keep the plates off the ground because that'll increase how far the plates hang down.
When you're done, set your feet down, sit on the plates and push the belt off your stomach and you're done.
Got a lagging muscle that refuses to grow?
👇 Just comment MASS or GUIDE and I’ll DM you the Mass Targeting Specialization guide.
#invertedrows #pullups #upperback #calisthenics #bodyweightexercise #weightedpullups #backexercise #backtraining #homegym #garagegym
@nicknilsson1
131.8K
HYAre these horizontal bars worthwhile?
In my opinion - they're quite useful to have for their specific uses! This would be horizontal pullups (sometimes called bodyweight rows), lever training, etc.
Just keep in mind that they may be a little less stable than they look in videos. Not a dealbreaker for me - it just takes a bit of time to learn to balance.
It's not quite as solid as a bar that's bolted or buried in solid ground, of course. That's part of the tradeoff for the convenience (they're much more portable and lightweight.)
Have a wonderful day! #hybridcalisthenics
@hybrid.calisthenics
1.0M
GRThe grip positions that give the most efficiency in pull-ups.🥷☠️🥷
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