Horizontal Rows vs Vertical Pull Ups

It is not as much about horizontal rows versus vertical standard pull-ups as it is about similarities and benefits. There are tiny differences between general body rows and vertical pull-ups; they actually train the same muscle chain, rows being slightly easier.

Horizontal rows are great for rehab. They stabilize and fortify the shoulders, also great for increasing strength and hypertrophy. The muscles recruited are the same: latissimus dorsi, biceps, forearm muscles, rhomboids, deltoids, trapezes and so on. Volume, intensity, and frequency are variables that matter in this case.

Therefore, horizontal pull-ups or rows are fundamental exercises that should be done weekly along with vertical pull-ups. For beginners are great to increase strength in the pulling or flexing muscles, in case there is no ability for any vertical correct pull-up yet.

Weighted and bodyweight, it doesn't matter, just keep the repetitions high, train the muscles close to failure, eat well, and you will see how your biceps, deltoids and lats will scream.

Which one is better? Bodyweight rows versus pull-ups, we should do both with the same consistency if we can.

FREE Guide on Exercise and Muscle Kinesiology:

Advanced Bodyweight and Weighted Training Plan:

Beginners Bodyweight Program:

Body Mastery Package: Nutrition, Stretching, Training Plan

Instagram:

Nutrition eBook + Intermittent Fasting:

[adamwrobel]

I really like this video form. 3 mins, short and very informative, also excercise film in the background. Keep it up 💪

[folksurvival]

Inverted rows are one of the most underrated exercise.

[KrisVic]

I do rows, I don't like pullups.
I do stuff I enjoy.

[JonSmex]

As always, zero bullshit and straight to the point. Only useful information and very well explained. You have the best and most trust worthy calisthenics channel and you deliver it in a good and polite way. Keep up your great work. SALUTE!

[baldsportsfan]

When I do these at a high volume and with a weight vest I get pretty sore in the upper back and traps. My favorite calisthenics exercise.

[NBDYSPCL]

Planning to do rows until June and then work on pull-ups when the weather's warmer. If I can get to Tucked body Rows I feel like that will make pull-ups much easier for me.

[seanking]

Inverted rows have been a literal life saver for my training:

At times I’ve had lower back injuries I could still work them

When I had shoulder injuries these helped heal me

I’ll also have them in my program, high rep and weighted variations 💪🏻

[willdeleon]

Horizontal rows are underrated. I don't do them as much as I should, but I can tell you from experience that when I do them for about 1-2 weeks, they strengthen my front lever hold by 3-4 seconds longer. Thanks for the reminder 💪🏾

[AdrianSefa-wspe]

Would be nice if you could do the same tipe of Video with dips vs handstand Push ups ( wall asisted). Or if you could replace your shoulder press with Dips.

[calisthenicsexplainedroman]

Straight to the point. Valuable informations Adorian 💪👍

[gokul_loves_chicken]

Thanks for the video sir. My doubts are cleared.

[ft.the_equinox]

hey bro, following ur channel for a while and learn so much info abt calisthenics. My goal is to bulk more but i also need to create a time-efficient workout, to be more athletic, and to be healthier. I am kinda confused between PPL and fullbody, and if dips/pull ups are better for aesthetics than in push up/row, or vice versa. I want to know more and i need your helpful ideas and suggestions. TYIA!

[andyplay]

Salut, multumim pentru video ! Oare de ce ma doare spatele dupa ce fac squats cu greutate, desi incerc, pe cat posibil, sa mentin spatele drept... ?

[johnromero]

I'm the 309th person to like this video.

[ajithsidhu]

How to program towel assisted pull ups for size of I can do 6 to.8