Tip: Master the Horizontal Row

This is sometimes called the fat-man pull-up, but it's a great back builder for everyone. Here's how to do it

This is a great bodyweight exercise for back development. It's good for beginners to build strength, but it's also a good move for experienced lifters. Many like to add this to the end of their back workout as a finisher or include it as part of a superset or giant set.

  • Use either a bar in a power rack or a smith machine.
  • You can use a pronated or supinated hand position.
  • Pull yourself up the bar and hold at the top for a second.
  • Keep a slight bend in the elbows in the bottom position.
  • Too easy? Add a weight vest.
  • You adjust your bodyweight by keeping your body straight or by bending the knees to make it easier.
Christian Thibaudeau specializes in building bodies that perform as well as they look. He is one of the most sought-after coaches by the world's top athletes and bodybuilders. Check out the Christian Thibaudeau Coaching Forum.