7 Best Horizontal Pull Exercises for Women

Strength training knows no gender, and neither does back day!

If you landed on this post, it means you know what you want.

Back exercises have been mostly viewed as exercises for men, but that’s far from the truth!

These exercises, especially horizontal pull exercises, are great for women not just from an aesthetic standpoint, but also offer functional movement that replicates the movements you make every day while building strength in these areas and making you more efficient at them.

I’ll give you a sneak benefit of this exercise here- (It’ll help you build even more strength for picking up those babies!) 

So, if you’re a woman trying to sculpt your back, want to improve your posture, and redefine your upper body strength, you’re in for a huge treat! 

But first, what are horizontal pull exercises anyway?

What are Horizontal Pull Exercises

Horizontal pull exercises are one of the types of strength training movement that primarily targets the muscles of your upper back and arms. 

These exercises involve pulling a resistance horizontally (or diagonally) toward your body. Horizontal pull exercises primarily target muscle areas like:

• Latissimus dorsi, short for Lats
  
• Rear deltoids or Delts
  
• Trapezius, which we call Traps
  
• Rhomboids

They also target parts of the arm such as the bicep and forearms. Horizontal pull exercises are excellent for improving posture, promoting shoulder health, and enhancing overall upper-body strength.

Horizontal Pull Exercise Benefits

Horizontal pull exercises offer numerous benefits other than defining your back, that can help improve your overall fitness and well-being. 

Here are some great advantages of adding horizontal pull exercises into your workout routine:

Improved Posture

Horizontal pulling movement strengthens the muscles of your upper back, especially the rhomboids and trapezius muscles, which are essential for good posture. 

Regularly performing horizontal pull exercises can help you stand and sit up straight, reducing the risk of rounded shoulders and forward head posture.

Balanced Upper Body Development

Horizontal pull exercises balance out your upper body by targeting the often-neglected muscles of the back. 

This complements chest exercises and helps prevent muscle imbalances.

Increased Upper Body Strength

These exercises help you build strength in the upper back, lats, and biceps. 

This added strength can improve your ability to perform various activities and exercises, from lifting objects to performing more pull-ups.

Better Functional Movement

Horizontal pull exercises replicate the movement of everyday activities such as pulling doors, lifting items, and carrying groceries. 

Strengthening these movement patterns can improve your daily functional fitness.

Versatile Training Options

Horizontal pull exercises can be performed with a variety of equipment, including barbells, dumbbells, kettlebells, resistance bands, TRX straps, and even your body weight. 

This versatility allows you to keep your workouts engaging and challenging.

Horizontal vs Vertical Pulling Exercises

Let’s take a look at what differentiates horizontal pull exercises from vertical. Here are some key differences: 

Muscles Targeted: Horizontal pulls focus more on the upper back, while vertical pulls engage a broader range of upper body muscles.

Movement Pattern: As the names suggest, Horizontal pulls involve pulling horizontally or diagonally, while vertical pulls such as pull-ups and Lat pulldowns involve pulling vertically. 

Benefits: Horizontal pulls are known for improving posture and preventing muscle imbalances, while vertical pulls are essential for developing upper body strength and creating a V-shaped physique.

Best Horizontal Pull Exercises for Women at The Gym

These are some of the best exercises great for sculpting your back while keeping you looking good in and out of the gym. 

We’ll cover the recommended routine, explain in detail how to perform the exercises, and some great tips to get the full effect of them.  

Workout Routine

Before getting into the workout, let’s go over how best to fit the exercises in this list into your workout routine. 

• Pick 2-3 exercises from the list.
  
• Perform 3 sets of each.
  
• Perform 10-12 reps of each exercise. For exercises using bands, you may have to up those numbers.
  

Now, let’s get into what you came for, Finally, right? 

1. Bent Over Barbell Row

The Bent-Over Row is a compound strength training exercise that targets both your upper and lower back. 

Additionally, they also hit your lats, rear deltoids, biceps, and forearms, making it a great all-round horizontal pull exercise.

All you need

• A barbell
• Weights 

How to perform

1. Start by standing with your feet shoulder-width apart, with the barbell on the floor in front of you.
2. Keeping your legs straight, bend your torso towards the floor, to form your picking-up stance.   
3. Bend your knees slightly and grasp the barbell with an underhand grip (palms facing the barbell) at about shoulder-width apart.
4. Keep your arms fully extended as you lift the barbell off the ground. 
5. Exhale as you lift the barbell toward your lower rib cage, keeping it close to your body. Focus on squeezing your shoulder blades together at the top of the movement to engage your upper back muscles effectively.
6. Hold the lifted position for a brief pause, feeling the contraction in your upper back.
7. Inhale as you lower the barbell back down to the starting position. Ensure that your back remains flat throughout the movement.

Pro Tip

• Pick a weight you can handle while ensuring your form is on point and you’re going through the full range of motion. 

2. Single Arm Dumbbell Row

 It’s not an understatement to call it a sculptor’s chisel for a defined upper back. 

The single-arm row is a classic horizontal exercise that targets your upper back, particularly the latissimus dorsi, rhomboids, and rear deltoids. It also engages your biceps and forearms. 

All you need

• A dumbbell
• A flat bench (preferably around your knee height)

How to perform

1. Begin by placing a dumbbell next to a flat bench. Position the bench parallel to the dumbbell.
2. Bend down towards the bench, placing your right knee and right hand on the bench leaving your left foot on the ground. Your back should be straight, and your head aligned with your spine. 
3. Reach down and pull the dumbbell with your left hand in a neutral grip (hands balled up forming a fist facing down).  
4. With the dumbbell in hand, let your left arm hang straight down, fully extended. This is your starting stance.
5. Now kick that arm back, keeping it close to your side, and focus on squeezing your shoulder blades together at the top of the movement to engage your upper back effectively.
6. Hold the lifted position for a brief pause, feeling the contraction in your upper back.
7. Inhale as you lower the dumbbell back down to the starting position. Repeat the same process with your other arm.

Pro Tips

• Maintain a straight back – Avoid arching or rounding your spine to prevent injury.
• Start with an appropriate weight – Begin with a weight that allows you to perform the exercise with good form.

3. Kettlebell Gorilla Row

Kettlebell Gorilla Rows is a dynamic and challenging horizontal pull exercise that targets your back, shoulders, and core. 

It’s a great option because it targets both your back and core effectively, and it mimics real-life activities like lifting children and objects, thereby strengthening these movement patterns.

All you need

• Two Kettlebells 

How to perform

1. Begin with two kettlebells of the same weight in front of you. 
2. Stand with your feet slightly wider than shoulder-width apart, with the kettlebells in line with your legs. Your toes should point slightly outward. 
3. Bend at your hips and knees to reach down and grab the kettlebell handles with a firm neutral grip. 
4. Lift both kettlebells off the ground towards your body and hips. Keep your back straight, your head neutral, chest up, and engage your core for stability. 
5. Now, initiate the rowing motion, alternating each arm one at a time. Lift one kettlebell, simultaneously, and lower the other kettlebell back to the ground. 
6. Continue this back-and-forth rowing motion while maintaining good posture. Keep your core engaged and your back straight throughout the exercise.

Pro Tips

• Avoid using momentum to lift the kettlebells. Instead, focus on a controlled rowing motion. This ensures you work your back and shoulder muscles effectively. 
• Exhale as you lift the kettlebell and inhale as you lower it. Proper breathing helps you maintain stability and maximize your strength.

4. Seated Cable Row

The seated row is a common exercise in strength training that primarily targets the muscle groups in your upper back, including the latissimus dorsi, rhomboids, and trapezius. 

The seated row is an effective exercise for developing upper back strength and improving posture.

All you need 

• You’ll need access to a seated-row cable machine.

How to perform

1. Start by adjusting the machine’s settings to your body size. Sit on the machine’s seat with your chest against the pad. Your feet should be flat on the platform, your knees slightly bent, and your back straight. Grasp the handles with an overhand or neutral grip, depending on the type of handle used. 
2. Extend your arms fully in front of you, while keeping your shoulders relaxed and down, not shrugged up. This is your starting stance. 
3. Pull the handles towards your tummy area, while rolling your shoulders back as you pull. Squeeze your shoulder blades together as you pull the handles in. 
4. When the handles are at your tummy and your shoulder blades are fully squeezed, pause for a second to feel the contraction in your upper back muscles.
5. Slowly release the handles, extending your arms back to the starting position. 

Pro Tips

• Keep your back straight throughout the exercise. Don’t round your shoulders and back.
• Avoid using momentum or more weight than you can handle. 

Horizontal Pull Exercises for Women at Home

Don’t have access or time for a gym? We got you covered! Here are some horizontal pull exercises you can perform from your home:  

5. Horizontal Pull-ups

Horizontal pull-ups, not your standard pull-ups, also known as inverted rows or body rows, are a great bodyweight exercise for strengthening your upper back, biceps, and shoulders. They are versatile horizontal pull exercises that can be adapted for different fitness levels.

All you need

• You’ll require a horizontal bar or sturdy surface you can hang from. 

How to perform

1. Position the bar at waist height and make sure it’s securely fastened and can support your weight.
2. Go underneath the bar and grab it with an underhand grip shoulder-width apart. Your heels should be on the ground.
3. Begin the movement by pulling your chest up toward the bar. Keep your body straight, engaging your core for stability. Imagine pulling your shoulder blades together as you pull up.
4. When your chest reaches the bar, pause for a moment, squeezing your shoulder blades together. 
5. Slowly lower your chest back down and repeat the process. 

Pro Tips

• Maintain a straight body position throughout the exercise. Avoid arching or sagging your back.
• Adjust the height of the bar or handles to match your current fitness level and gradually lower it as you get stronger.

6. TRX Resistance Bands Rows

TRX rows are a highly effective bodyweight exercise that targets your back, biceps, and shoulders. They are a great horizontal pull exercise you can perform at home to really hit that back muscle. 

All you need

• Ideally, you will need TRX suspension straps, but you can also use resistance bands.

How to perform

1. Secure the TRX straps or resistance bands to a sturdy anchor point overhead, such as a pull-up bar, a tree branch, or a strong door frame anchor. Ensure both sides are even in length.
2. Go underneath the bands and grab the handles with a neutral grip shoulder-width apart. Your heels should be on the ground.
3. Initiate the movement by pulling your chest up toward the anchor point. Keep your body straight, engaging your core for balance. 
4. Pause for a moment, squeezing your shoulder blades together, then slowly go back down and repeat. 

Pro Tips

• Maintain a straight body position during the exercise. Avoid sagging or arching your back.
• Use controlled motions and avoid jerking or using momentum. 

7. Resistance Band Pull-Apart  

Band pull-apart is a simple yet effective exercise for improving upper body posture and strengthening the muscles of the upper back, rear delts, and shoulders. 

It’s an effective back exercise to add to your home workouts.

All you need

• A resistance band you can handle (Preferably a looped one)

How to perform

1. Stand up straight with your feet shoulder-width apart. Hold the resistance band with both hands straight in front of you, about shoulder-width apart. Hold the parts of the band firmly that will give you the most resistance.
2. With your arms and the band at chest height, begin the movement by pulling the band apart horizontally. Squeeze your shoulder blades together as you pull the band toward the sides of your chest. Your goal is to create tension in the band by fully extending your arms to the sides.
3. At the end of the movement, your arms should be extended out to the sides with the band stretched tightly across your chest.
4. Slowly release the tension in the band then bring your hands back together in front of your chest and repeat.

Pro Tips

• Keep your arms fully extended during the movement, and do not bend your elbows.
• Maintain an upright posture and avoid leaning forward or backward.

Final Words

There you have it! 7 great horizontal pull exercises women can efficiently use to build their backs while getting the plethora of benefits these exercises come with. 

These exercises primarily target the muscles of your upper back, which can help you sculpt your back, improve your posture, and redefine your upper body strength. 

They offer benefits that go beyond aesthetics and can greatly enhance your overall fitness and well-being. So, pick a few exercises and add them to your workout routine right away!