Best Horizontal Pulling Exercises

If you are planning to develop a resistance training routine combining pulling and pull-up exercises is essential. But many, whether athletes or Josephine Skriver, Victoria Secret’s supermodel, known for her intense catwalk presence often swears by the pulling workout. 

Irrespective of you plan to focus on a specific part of the body or the entire body, pull and push exercises to strengthen the overall muscle, develop the muscles, and augment the muscular balance. Now the question you might ask is what is a push and pull exercises?

Pushing movements are done when the weight is pushed away from the body. The training is part of the concentric portion, whereas during the eccentric portion the weight is brought back towards the body.

Pulling movements comprises of weight being brought towards the body as part of the concentric phase. During the eccentric phase, the weight is moved away from the body. 

But what makes pull and push work out the best routine?

Why simple push and pull workout routines are the best.

Push and pull workouts are the most effective yet straightforward regime that helps the entire body stay in shape and gain strength. When someone says that they go to the gym and lift weights to do their complete workout, dividing each muscle group for training each day is a good idea. But it might not be your cup of tea. 

It can be quite a time consuming and also can cause imbalances. Imbalances in muscles often occur when one area is over-trained compared to the other, mainly if it is an opposite muscle, like back and chest. 

For many, mostly who are cramped for time, having a full-body training that addresses each muscle group every day, will help you attain a full-body balance. As a result, it will help your movement and improve your posture. 

Push and pull exercises ensure you achieve that. One day pull routine, and the next day a push routine can be completed in 4 consecutive days a week, thus leaving you with three days to relax. 

Is this enough to interest you in why you should start push and pull workouts? If not, continue reading for the benefits it offers.

  • It takes less time to complete the full workout, leaving you with more time to do other things.
  • Ensures balancing of all muscles, as it is designed to target the entire body hence call muscle groups with each workout. 
  • Reduces the possibility of overtraining the muscle groups hence prevents possible injury and stressing the muscles.
  • Gives you time to recover after the workout sessions
  • Muscle mass is increased across all muscle groups since it targets the entire body. 
  • It can be started by anyone, beginners too without injuring themselves.

Want to know what are the best pull exercises and mainly if you are a beginner?

Horizontal pull exercises for beginners

If you are a beginner you can consider doing push/pull routines in two possible ways:

1. Supersets

  • On the same day do both pull and push moves
  • You can do this for 3 or 4 days while taking rests in between each day
  • Do the push regime immediately followed by pull movements
  • Do between 3-6 sets each day so you can hit different muscle groups each day
  • Do three sets of exercises each day
  • With weights do 8-15 repeats in each set that challenges you in lifting to build a good form

2. Push and Pull

  • Do all the pull moves one day and next day do all the push moves.
  • You can do it 2 or 4 days a week, i.e. maintain if you do two pull days, then you must do two push days.
  • Stick between 5 and 8 exercises each day
  • Do three sets of each exercise.
  • Limit yourself between 10 and 15 repetitions when you pick up weights

Now that you know the regime, you should follow or combine push and pull workouts here are some horizontal pulling exercises for beginners. 

If you want to build your back stronger as a beginner with pull exercises, you can start with these:

  1. Chest supported dumbbell rows: This helps with strengthening and building the upper back. 
  1. Single-arm cable rows: it can be changed with seated cable rows too
  1. Standing dumbbell rows: It helps build the core as a lot of rotation force is exerted on them. 
  1. Bent over barbell rows: Start with small weights and increase it, the exercise offers good tunning to the nervous system of the body.
  1. TRX rows: It recommended as a great body exercise and the difficulty level can be increased by just aligning the body parallel to the ground
  1. Lower row machine: It can be done at any commercial gym, and the routine helps strengthen the back immensely. 

As a beginner at home, you can start the horizontal pull routines, all you have to do is get some dumbbells, kettlebell, TRC rows and a bench after which you are good to go. 

What are the best movement patterns?

In case you do not have any of the equipment for exercise, you can still have a good physique with the basic best movement patterns at home. As a beginner, you can start with the following:

· Hinge: Picking something from the floor, starts with the first movement that one does with squats

· Squat: The movement is of sitting on and getting up a chair or your toilet, multiple times

· Lunge: Picking something from the floor but with a tight hamstring

· Push: After you lay on the floor, getting up by pushing yourself away from it, or pushing a car or someone else. 

· Pull: The way you would help someone else off the ground, or grabbing someone closer.

Carry: Carrying something heavy, like a suitcase, grocery 

All these comes with its variation to offer better training of the body and the muscle. The best movements are the basic ones which are further developed for exercising purposes. 

These movements, with its variations, can be done at home easily. Beginners or anyone who does not have the time to hit the gym can start it at home. 


To have a good body, you do not need to hit the gym, instead of doing the basic exercises formed from the best and fundamental movement patterns can be a good start.

When you are confident enough, combine the horizontal pulling exercises with push routines to strengthen your body and back, without overdoing a particular muscle.