30 horizontal pull exercises

Where to start

How to pick a horizontal pull

A horizontal pull brings your arms back from in front of you. Rows drive your elbows back past your ribs and mostly work the lats and upper back (the rhomboids and middle traps), with the biceps helping. Face pulls and reverse flies take your arms out wide instead, and lean on the rear delts.

Horizontal vs vertical: rows pull toward your torso and lean on the upper back, while pulldowns and pull-ups pull from overhead and lean on the lats. Most programs use some of each.

Supported rows (chest on a bench, a seated cable row or a machine) let you focus on your back. Free-standing rows, bent over with a barbell or dumbbell, also make your hips and trunk hold the position. No gym? Inverted rows under a bar or a sturdy table, and band rows, train the same pattern.

1. 01
   Seated Cable RowSeated row machine · Beginner

   The default gym row. Set the pin, brace your feet, sit tall and pull to your stomach.

2. 02
   One-Arm Dumbbell RowDumbbell + Bench · Beginner

   One hand and knee on a bench, one side at a time. Easy to learn and easy to load.

3. 03
   Chest-Supported Dumbbell RowDumbbell + Incline bench · Beginner

   Chest on an incline bench, so your lower back rests and your upper back does the work.

4. 04
   Barbell RowBarbell · Intermediate

   Bent over with a barbell. The heaviest row most people train; it needs a solid hip hinge.

5. 05
   Inverted RowBarbell + Squat rack · Beginner

   Your bodyweight under a bar set in a rack. Bend your knees to make it easier, raise your feet to make it harder.

6. 06
   Cable Face PullCable machine · Intermediate

   A rope pulled toward your face, elbows high. Lighter work for the rear delts and upper back.

7. 07
   Band RowResistance band · Beginner

   A band anchored at chest height, for home or travel.