Build Back Strength with Vertical & Horizontal Pulling Exercises

We know developing a strong, well sculpted back, requires a great deal of hard work in the gym. To obtain that classic “V” shape that so many of us work hard for also requires a well-planned, progressive, strength training program. With that in mind, it’s beneficial to add vertical and horizontal pulling exercises as part of your workout when training for optimal back strength.

Vertical Pulling Exercises

As the name implies, a vertical pulling movement can be defined as pulling a resistance from an extended, overhead reach, downward towards the chest. A few such exercises that come to mind are the lat pulldown and pull-up. The pull-up just reverses the motion. In this case you move or pull the chest upwards to the bar rather than pull the bar down to the chest. Here are a few vertical pulling exercises from Jefit to try in your next training program.

Cable Rope Pull-Up

Machine-Assisted Pull-Up (Hammer Grip)

Lat Pulldown (Wide Grip)

Horizontal Pulling Exercises

The horizontal pulling exercise is a perfect compliment to the vertical pull. Make sure you target both in a given workout. This will amplify your effort as you work towards the classic “V” shape we mentioned previously. Some exercises that might come to mind are seated ro w or a T-bar row. Here are a few exercises that we “pulled” from the Jefit exercise database for you to try.

Cable One-Arm Seated Row

Seated Row

Cable Upper Row

Stay Strong Together

The award-winning Jefit app comes equipped with an advanced customizable workout planner and training log. The app has ability to track data, offer audio cues, and features to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule.

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Michael Wood, CSCS

Michael Wood, CSCS, is a Certified Strength & Conditioning Specialist and Content Manager for JeFit app. Michael is a former Assistant Strength & Conditioning Coach at the University of Connecticut and Exercise Physiologist at the USDA Human Nutrition Research Center on Aging at Tufts University. He is the Founder of Michael Wood Fitness, named twice to "Top 100 Trainers in America" by Men's Journal and voted Best of Boston by Boston Magazine. Michael previously taught at the University of Connecticut and Boston University. He is the author of TBC30: 6 Steps to a Stronger, Healthier You.

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