PullBB
The classic bilateral horizontal pull. A near-parallel-to-floor hinge position with a barbell rowed to the lower ribs/upper abdomen, building the entire posterior upper back while demanding significant isometric spinal control.
Demo: General S&C Tutorial
Sets
4
Reps
6-10
Rest
2 min
Contraindications
Acute low back pain — regress to a chest-supported or landmine row that removes the isometric hinge demand.Setup
Grip the bar just outside shoulder width. Hinge at the hips until the torso is near-parallel to the floor, knees slightly bent, back flat.
Execution
- 1Maintain the hinge position rigidly throughout the set
- 2Row the bar to the lower ribs/upper belly button, elbows driving back
- 3Squeeze the shoulder blades together at the top
- 4Lower under control without losing the hinge
Key cues
- Hinge like an RDL and hold it
- Row to the belly button, not the chest
- Elbows drive back, not out to the sides
- Keep the neck neutral — don't crane up
Common faults
- Standing up progressively throughout the set (losing the hinge)
- Using excessive body English/momentum to move the weight
- Rounding the lower back under load
- Rowing to the chest instead of the lower ribs, turning it into an upright-row-like path
Tweaks
- Pendlay-style dead-stop version
- Underhand grip to bias biceps and lats more
- Pause 1 second at the top of every rep
Regressions
Progressions
Muscles
Primary: Latissimus Dorsi, Rhomboids, Erector Spinae
Secondary: Biceps Brachii, Rear Deltoids, Trapezius, Forearms
Notes
The most common bilateral barbell row; most other barbell row variants (Pendlay, Yates) are angle or tempo modifications of this base pattern.
Sources
Attribution: Barbell Medicine / Classical Strength Canon