Horizontal Row
ID: 231
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- Exercise Type:
- Upper Pull
- Contraindications:
- Shoulder Issues/Mobility
- Equipment:
- Floor Based
- Applicability:
- Group
- Superset?:
- No
- Sprint-able?:
- Yes
Key Teaching Points:
- 1. Engage the core before initiating any movement.
- 2. Quality of movement always takes priority over speed or load.
- 3. Breathing: inhale at the dead hang, exhale as you drive elbows to hips.
Regression:
Use a resistance band looped under the knees for assistance, or substitute ring rows with feet on the floor.
Progression:
Add an L-sit or tuck position to increase core demand during the hang and pull.
Common Problems:
Grip fatigue limiting the set — use chalk or straps so lat strength, not grip, is the limiting factor.