Horizontal Pulling: How to Do Rows Properly

0 to Elite course · Lesson 17 of 100 · Level 1: Movement Foundations

Every push in your programme needs a pull to balance it. Rows are the horizontal pull: you draw a weight towards your body. They build your upper back, help your posture and protect your shoulders. Here’s how to do them properly.

Why rows matter

In lesson 15 you learned to push weight away from your chest. A row is the opposite: you pull weight towards your body. The main muscles are your upper back (the lats, rhomboids and middle trapezius), the backs of your shoulders and your biceps.

Most people spend their days hunched forwards over a desk or phone, and many gym-goers do far more pushing than pulling. A simple rule for beginners is to do at least as many sets of rows as presses. Your shoulders will thank you. If your back is the main reason you’re here, read the full guide to back strengthening exercises.

Start here: the seated cable row

The seated cable row is the easiest version to learn because the machine supports you.

1. Sit with your feet on the platform and knees slightly bent. Hold the handle with straight arms.
2. Sit tall, chest up, with your torso roughly upright. Brace lightly.
3. Start the movement by pulling your shoulders back and down, then drive your elbows back past your ribs.
4. Pause for a second with the handle touching your lower ribs or upper stomach.
5. Let your arms straighten slowly and allow your shoulder blades to move forwards a little at the end.

Cues: “elbows to your back pockets”, “chest proud”, “pull with your elbows, not your hands”.

The single-arm dumbbell row

This version lets you train each side alone and adds a little core challenge.

• Place one hand and the same-side knee on a flat bench, or stand in a split stance with one hand on the bench.
• Keep your back flat, like a tabletop. This is the hip hinge position from lesson 14.
• Hold the dumbbell with a straight arm under your shoulder.
• Row it up towards your hip, keeping your elbow close to your side, then lower it slowly.
• Keep your shoulders and hips square to the floor. Don’t twist to lift the weight.

The barbell row (later)

The bent-over barbell row is a great lift but needs a solid hinge and a strong, braced back. Hinge forwards with soft knees until your torso is around 45 degrees or lower, let the bar hang at arm’s length, then pull it to your lower ribs. Keep your back flat and your torso still. Add it once you can hold a hinge comfortably for 30 seconds, usually after a few weeks of cable and dumbbell rows.

Common mistakes

• Swinging. Rocking your body to move the weight takes the work off your back. Lower the weight.
• Shrugging. If your shoulders creep up to your ears, think “shoulders down and back” before each rep.
• Rounding the lower back. Keep a neutral spine in every version, especially bent over.
• Rushing the way down. The lowering phase builds muscle too. Take two seconds.
• All arms. Squeezing the handle hard and curling it in turns a row into a bicep curl.

Progressing and regressing

Start with 3 sets of 10 to 12 reps. When you can do all sets with clean technique and a pause at the top, add a small amount of weight. To make rows easier, use a chest-supported row machine, which removes the need to hold a hinge. To make them harder, add a pause, slow the lowering, or move from cable to dumbbell to barbell. Rows also work well paired with a press: do a set of presses, rest, then a set of rows. You’ll see this structure in the 3-day full body workout in lesson 26. Next lesson you’ll pull vertically, with pulldowns and pull-ups.

Safety: if rowing causes sharp pain in your back, neck or shoulder, or pain that travels down your arm or leg, stop and see your GP or a physio before continuing.

Your action steps

1. Do 3 sets of 12 seated cable rows with a light weight, pausing for a second at your ribs on every rep.
2. Try 2 sets of 10 single-arm dumbbell rows per side and notice whether one side is weaker.
3. Count your weekly sets of pressing and rowing. If presses win, add a set of rows.
4. Log the weights so you have a number to beat next week.

Frequently asked questions

What muscles do rows work?

Rows mainly work your upper back, including the lats, rhomboids and middle trapezius, plus the rear shoulders and biceps. Your core also works to keep you still.

Which row is best for beginners?

The seated cable row is usually the easiest to learn, followed by the single-arm dumbbell row. Add the barbell row once your hip hinge is solid.

Why do I feel rows in my arms and not my back?

You’re probably pulling with your hands. Think about driving your elbows back and pulling your shoulder blades together, and use a lighter weight with a pause at the top.

Keep going

Previous: Lesson 16: Vertical Pushing: The Overhead Press for Beginners

Next: Lesson 18: Vertical Pulling: Lat Pulldown vs Pull-Up

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