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Horizontal Row

This also known as the Australian Pull-Up, is a highly effective exercise for targeting your upper back muscles. This exercise is ideal for individuals who are looking to build their back strength and improve their posture. By performing the Horizontal Row correctly, you can engage your back muscles to promote muscular development and enhance your overall fitness. In this guide, we will provide you with step-by-step instructions on how to properly perform the Horizontal Row exercise with the correct form to achieve the best results.

How to perform Horizontal Row

  1. Position yourself underneath a racked barbell or a Smith machine at waist height, with your heels as the only body part in contact with the floor. Grab the bar with an overhand, wider-than-shoulder-width grip.
  2. Hang from the bar with your arms perpendicular to the floor and your torso straight and rigid. This is your starting position.
  3. Flex your elbows and pull your chest towards the bar by contracting your back muscles. Retract your shoulder blades and exhale as you perform the movement.
  4. Pause for a brief moment when your chest is close to the bar or your back muscles are fully contracted.
  5. Inhale and return yourself to the starting position along the same path.

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