The Pull Movement: How To Progress In The Movement Part 3

Anyone that trains knows that the sexiest body part are the back muscles! That is what makes training that muscle group fun because you are continuously learning how to transform and improve yourself. The different variations of the pull movement not only sculpts a thicker and wider back by creating the illusion of a small waist; but also develops the strength needed for the power lifts and overall health. In this last instalment of the pull movement progressions, you will be able to create the perfect back workout for your goals with all the information I wish I had known as a beginner.

What Are The Functional Movement Patterns

There are seven functional movements that your body performs on a daily basis. You may not even realise the connection between hoisting your body up to sit on a ledge to the pull up exercise. It mimics the action of the vertical pull movement. Altogether, these movements target all the muscle groups and optimises your body to perform and function at its best. Everything that you do in the gym mimics all seven movements patterns that you do outside of the gym. In sum, change your perspective. Once you start viewing your exercises as movement patterns, you can start to build a solid workout programme tailored to your goals by incorporating progressive overload.

Check out Pinterest Functional Movement Series

What is The Pull Movement

The pull movement is one of the most effective ways to build upper body strength, especially for the posterior chain. For example, when you pull something towards you or pull yourself towards something that counts as a pull movement. The pull movement can be broken down into two parts: vertical pulling and horizontal pulling.

For the last instalment of the pull movement series, we will be focusing on horizontal pulling. Horizontal pulling targets the lats, the biceps, the middle and lower traps, and the rhomboids. In addition, it is an important movement for balanced strength and healthy shoulders. Using the horizontal pull follows the same movement pattern as the bench press. If you struggle with lifting heavier on the bench, try to incorporate more exercises that focus on horizontal pulling for your accessories. The type of exercises that you can do for this particular include any type of row such as dumbbell row, seated cable row, chest supported row, Pendlay Row, kettlebell gorilla row etc.

In my opinion, this type of pulling is the best for seeing transferable strength in the other power lifts because it improves power, stability and the performance in compound lifts used in strength sports. What I love about these exercises is that there are great for more volume work and muscle growth. However, you will need some days for recovery as they are quite large muscles.

How To Effectively Progress In The Horizontal Pull Movement

Inverted Row

The Inverted Row is a compound exercise and one of the best exercises for beginners to challenge themselves towards the bar. In addition, it is an exercise for anyone to learn how to effectively train the back muscles without exercise and focusing on mind-to-muscle connection. As it is a horizontal movement, it is best to perform this in a power rack or on the smith machine.

To perform the inverted row, set a barbell or the smith machine at around waist height. Your arms should be fully extended while keeping your body off the floor. Get under the bar, lie down and look up at the ceiling. Reach up for the bar with your body suspended and your heels being the only part in contact with the floor. Once you’re ready, take a deep breath and brace your core and glutes. Leading with your chest, pull yourself to the bar or as close as possible. Pause for a second with your shoulders retracted. Then slowly lower yourself back into the starting position.

Incline Prone Row

The Dumbbell Prone Row is a compound exercise that is a great alternative to the seated row and the bent over row. Moreover, it is an effective exercise for strengthening the muscles that pull the shoulder blades together. You can do this exercise with a barbell, a machine or a pair of dumbbells.

To perform the dumbbell prone row, lie face down on a raised bench holding a dumbbell in each hand with a pronation grip. Retract your shoulder blades by pulling them down and back. Brace your core, keeping your chest pressed against the bench, row the weight leading to your elbows to your hip. Pause for a second. Then, lower your weights back to the starting position.

Dumbbell Row

The Single Arm Dumbbell Row is a key back-building exercise for athletes, lifters and general fitness goers. It improves grip strength, posture, and bicep and back development when trained in high volume. Additionally, it is a staple exercise in assisting movements found in powerlifting and Olympic weightlifting.

To perform the dumbbell row, stand next to a bench and place the dumbbell on the side that you plan to row. Place your non-rowing hand and same-side knee on the bench with your other foot firmly planted on the ground. Flatten your back and brace your core. Then reach down and grab the dumbbell. With the dumbbell slightly hovering off the ground, perform the exercise by pulling your elbow up and back while keeping your upper arm tucked tightly to your side.

For a more advanced position, stagger your feet in a B-stance position so they are both planted on the floor. This stance engages your core more. Then add a pause at the top of the movement.

Barbell Row

The Barbell Row is one of the best exercises to adding thickness to the back, especially the lats and the traps. The benefits of this movement includes building upper body muscle growth and strength, posture strength and control. As it is a hip hinge and pulling movement in one, it targets the core, the entire upper and lower back muscles which are all activated during the deadlift. It is an excellent movement to do to get stronger in the deadlift.

To perform the barbell row, stand upright with your feet under your hips. Hold the barbell with a double overhand grip (pronation grip) just outside of your thighs. Hinge over by pushing your bum back while keeping your knees mostly straight, allowing the bar to slide down until it reaches your knee caps. Next, brace your core and keep your back flat. Then, pull the bar to your lower abs while keeping your upper arms tucked tightly to your side.

For a more advanced approach, try pausing at the top of each rep to emphasise shoulder stability. For an easier approach to avoid stress in the lower back muscles, use an upright row positioning (hinge over to a 45 degree angle).

Grips and Handles For The Horizontal Pull Movement

As I mentioned in the first and second instalment of this series, the grip that you choose can effectively change what muscles are targeted in the lift. It is also important to mention it here too. There are three different grip options that can yield different results.

• Pronation grip: The back of your hands are facing you and your arms are slightly wider the shoulder width apart. This emphasises your lats and traps more.
• Supination grip: The palms of your hands are facing you and your arms are slightly narrower. This emphasises your traps, rhomboids and accentuates the biceps.
• Neutral grip: The palms of your hands are facing each other and this variation allows you to train your back from a different angle. This emphasises the same muscles as the pronation grip.

---

I hope that this post and the rest of the series have provided you with all the tools you need to build impressive back muscles and strength. The Pull Movement blog post series is a mini series in the bigger seven functional movement series on the blog. Check out the existing movements on the blog and stay tuned for the rest coming out this year. Make sure to hit that subscribe button to join the community and never miss out on a post. Find me on Instagram, Pinterest and TikTok for more powerlifting and wellness content.

Until next time,

Folakemi