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Watch Out for These Common Mistakes in the Horizontal Pull Pattern

Updated: May 7, 2019

To get the most benefit from the horizontal pull pattern or row, watch out for these common mistakes.

Common Mistakes

1. Shrugging the bar.

Shrugging the back means that you are using your upper trap muscles. Concentrate on squeezing the muscles of the middle back. Think of squeezing a pencil between your shoulder blades.

2. Raising the chest to high.

Aim for you back to be as close to parallel to the floor as possible. This will help you pull with the muscles of the mid-back.

3. Looking up.

Keep your eyes focused on the floor and your neck in a neutral position. Lifting the head places the neck in extension and may cause strain to the muscles of the neck and upper back.

4. Standing up tall.

Standing up tall makes it harder to use the muscles of the middle back. Pulling in an upright position changes the exercise to a vertical row and targets the shoulder and upper back muscles.

5. Pulling bar too high.

Similar to mistake # 1, pulling too high will work the upper back and trapezius muscles more than the muscles of the middle back.

6. Rounded back or swinging the body.

Rounding the back and swinging the body usually means that the weight you are using is too heavy and your form is breaking down. Lower the weight and use good technique. This will decrease the risk of getting injured and help you achieve the best strength and musccle growth from this exercise.

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