Horizontal pulling: perfect execution and mistakes to avoid

The horizontal pull-up is one of the fundamental exercises for strengthening the back and improving posture. It involves key muscles such as the dorsalis major, trapezius and posterior deltoids, and provides a balanced, functional workout. This article covers execution techniques, variations and alternatives for integrating this exercise optimally into your training program.

What is horizontal draft?

The horizontal pull is a muscle-building exercise designed to develop the back muscles. This movement is often performed on the low pulley.

It imitates the rowing motion by pulling your arms towards you. The result is a deep workout for back, shoulder and arm muscles. This movement is very popular, as it strengthens the back evenly. It helps to build muscle strength and improve posture.

Muscles involved in horizontal pulling

During horizontal pulling, several muscle groups work together:

• Latissimus dorsi: the main muscle of the back, it enables adduction and extension of the shoulder, crucial for the pulling movement.
• Trapezius: stabilizes the shoulder blades, especially during the final contraction of the pull.
• Posterior deltoids: stabilize arm movement and promote good posture.

Horizontal pulling engages these muscles synergistically, promoting all-round muscle development.

Why include horizontal printing in your program?

The horizontal pull strengthens the postural muscles, helping to maintain an upright posture and prevent back pain. This exercise is particularly useful for people who sit for long periods. It helps correct forward curling of the shoulders. As well as improving back strength, it contributes to body stability for other exercises.

Horizontal draft variants

Different variations allow you to diversify your training:

• Tight grip: targets the lower back and lower trapezius.
• Wide grip: accentuates the work on the outer parts of the back, creating a width effect in the back.

These variations can be integrated into a program to challenge muscles from different angles and optimize results.

Perfect horizontal draft

To maximize the benefits of this exercise and minimize the risk of injury, it is essential to follow the correct technique.

Starting position and posture

Sit with your feet firmly planted on the seat, knees slightly bent. Keep your back straight and your shoulders in line with your hips. Hold the handles with a slight bend of the elbows and squeeze your shoulder blades together to engage the back. This posture ensures targeted work and reduces the risk of injury.

Movement and control

To perform the pull-up, pull the handles towards you, bringing the elbows close to the body and contracting the shoulder blades at the end of the movement. The eccentric phase (return) should be controlled to maximize muscle engagement. Inhale as you release and exhale during the pull, helping to stabilize the core and improve the power of the movement.

Recommended training frequency

For beginners, practicing the horizontal pull once or twice a week is enough to master the technique. Intermediates can incorporate it two or three times a week, while advanced users can vary the holds for a complete back workout. A balanced program, alternating exercise and rest, optimizes muscle growth and minimizes the risk of overtraining.

Variants and alternatives to horizontal draft

To diversify sessions and meet material constraints, several alternatives are available.

Low pulley seated rowing

This alternative is performed seated with the feet fixed on the footrest. Similar to the horizontal pull, it offers a slightly different amplitude and calls more on the trunk muscles for stabilization. It's an interesting option for varying work angles and intensifying back strengthening.

Pulling with elastics or dumbbells

For those who don't have access to a machine, pulling with elastics or dumbbells is an effective alternative:

• Elastics: attached to a fixed point, they allow progressive pulling, ideal for home training.
• Dumbbells: in an inclined position, the single-arm dumbbell rowing imitates the horizontal pull and calls on the same muscle groups.

Conclusion

The horizontal pull-up is a versatile exercise that provides a comprehensive way of strengthening the back. Whether in the gym with machines, using grip variations, or at home with dumbbells or elastics, this exercise is suitable for all levels.

By mastering the technique and integrating this exercise into a balanced program, you maximize your results and reduce the risk of injury.

To organize your sessions and track your progress, an application like AZEOO can be useful. It offers personalized programs for more effective workouts.

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