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Back strength training exercises - best progressions for barbell rows, dumbbell rows, pulldowns, pull-ups, cable rows, TRX rows, and band rows. Back movements for endurance, stability, hypertrophy, and strength, and a sample back routine.

Back Exercise and Pulling Progressions

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Brookbush Institute

I have almost completed my CPT certification and am half-way through the Human Movement certification to inform my massage practice. The different modalities of reading, watching audiovisual materials, and attending live or recorded webinars have been important to my learning style and for review.

Brookbush Institute has the most detailed, specific and effective tools for online learning for movement and/or bodywork professionals. I love the combination of the videos as well as the text available online.

I recently completed the CPT course. It was demanding yet practical. I would highly recommend it for anyone wanting an education about human movement.

I have my personal trainer certificate through here and am almost finished my human movement specialist certification. Overall, the education that Brookbush has packaged together for clinicians and trainers is invaluable. I am a physio assistant so coming from more of a rehab background I appreciate that this education has been beneficial both as a trainer and in a rehab setting. I love that I have been able to do all learning at my own pace and able to work around my schedule. Thank you for setting up this platform! Highly recommend :)

I have been a massage therapist for 10 yrs and I feel like all the “pieces” I’ve learned throughout the yrs have been put into place and can see the full picture. I am also a member to tons of great content since I love to learn! I plan to get my CPT through them as well.

I have been following Brent Brookbush for nearly a decade- back when I was a personal Trainer and now as a Physical Therapist. BBI is an incredible resource for any movement nerds and corrective exercise specialists! The information is thorough with multiple real world applications. I am looking forward to an in-person Manual Therapist course the second they do one a little bit closer to Virginia ;)

I have taken both the Human Movement Specialist and Certified Personal Trainer certificate programs and have found the value in understanding the how and ways the body moves and functions and from evidence, non-biased, outcome, conceptual, theoretical, and practical approach to helping my clients/patients look better, feel better, and move better.

Over the last years I've returned time and again to Brookbush Institute for stellar coursework as I've worked toward a Human Movement Specialist certification. (I'm currently ACE CPT, and in training with Anatomy Trains for Structural Integration Manual Therapy.) Every Brookbush Institute module is fantastic and each one includes detailed informational videos, written descriptions of how to-do, and, more importantly, why to-do!

I am a 70 yr old chiropractor and no other healthcare provider was able to come up with an exercise protocol particular to my structural and balances and muscle deficits and keep me in the game. And as for continuing education on human skeletal movement, the website is phenomenal full of great exercises for particular mechanical dysfunction.

The H.M.S. is the most valuable certificate I have earned and was a fraction of the the cost of my others. Define the best bang for your buck!

Brookbush is the most efficient Personal Training Certification I have ever come across. All the lessons are well thought out and very straight to the point.

I am getting my Master's degree in Kinesiology, and I would like to say that I have benefited greatly from the rich, comprehensive, well-documented scientific content of Brookbush Institute that links theory to practical applications. Proudly I've got my CPT certificate, and I am on my way to get my HMS certificate.

Having courses count towards different certifications makes it so users can transition seamlessly from one certification to another. In my case, going from earning the BI CPT to earning the BI HMS was an easy decision and I am proud to have earned both certifications. I have also had the pleasure of going to a Live HMS workshop that was well taught by Instructor Boettcher and that was excellent to see how the methods and techniques are implemented.



I have been a member of BBI for years and every course I have taken has been incredibly informative. I learn more from these courses than I do at local CEU courses for my PTA license. I also earned my CPT and HMS certifications through the platform. It was so convenient and the content was top notch! Forever member.

We learn principles in academia, we learn cool new modalities via whatever specialty certification, but BBI really concentrates on the nuances of passive treatment and they do a fantastic job. The format in which BBI instructs soft tissue specialists (DPTs, Chiros, ATs) like myself feels like almost like an apprenticeship. You get a thoroughly detailed explanation of the “why’s”, and a visual comprehension of how to apply. Personally, I believe application is where the good and the great are distinguished.

Brookbush has been incredibly helpful since I was in massage school and now as I’m in my career! I run my own practice and it gives me the resources I need to not only improve what I already know, but also help me navigate better, more efficient ways of treatment.

Totally loving the convenience and affordability of this program with my crazy lifestyle! I feel like I am getting a quality education without a massive cost! My favorite part is the videos I can watch in the courses. I learn so much better that way. Once I really spent more time on the site, I figured out how to maneuver around a lot better! I enjoy the sense of humor, as well as the easy explanation, and short tests. And if I am really tired, I can have the computer read me the lessons. 😁

Challenging concepts are explained in very understandable terms without dumbing down the material, and I find this program to be superior in quality to other personal training programs.

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Certified Personal Trainer

This course discusses variations, progressions, and regressions of back exercises (a.k.a. lats exercises, pulling exercises, pulling strength workouts, pull day workout plans, etc.). This includes variations of pull-ups (wide grip pull-ups and narrow grip pull-ups), bent-over rows, horizontal pulling exercises, and upper back and posterior shoulder exercises. Additionally, this course includes recommendations for the best pulling exercises for individuals complaining of shoulder pain, the optimal position for the scapula (shoulder blade) during various vertical pulling movements, and using back exercises to aid in improving muscle imbalance.

Additionally, this course covers the functional anatomy of pulling exercises, including the contribution of shoulder extensors (e.g. latissimus dorsi), shoulder muscles (e.g. posterior deltoid), scapula muscles (e.g. rhomboids), upper arm muscles (e.g. biceps brachii), and core muscles (e.g. transverse abdominis). More advanced anatomical considerations include the contribution of core subsystems (e.g. 

) and the use of pushing during neuromuscular re-education (a.k.a. integration exercises). Further, this course is built from a systematic research review, and pre-approved for credits toward the Certified Personal Trainer (CPT) Certification, and continuing education credits for movement professionals (personal trainers, fitness instructors, physical therapists, athletic trainers, massage therapists, chiropractors, occupational therapists, etc.).

We hope this course inspires the inclusion of pulling exercises for all goals in fitness, performance, and physical rehabilitation; for example, increasing back muscle mass, strength when pulling, and/or 

 integration during corrective exercise programs.

Shoulder Exercise and Pressing Progressions

Leg Exercise and Triple Extension Progressions

Total Body Exercise and Integrated Progressions

Power Training: Upper Body and Total Body Exercise

Bent leg to straight leg, or more vertical to more horizontal body position

Bilateral sagittal plane suspended barbell row on both legs

Bilateral sagittal plane suspended barbell row on one leg

Bilateral sagittal plane suspended barbell row with both legs on ball

Bilateral sagittal plane suspended barbell row with one leg on ball

Unilateral sagittal plane suspended barbell row with both legs

Bilateral suspension straps/rings row on both legs

Bilateral suspension straps/rings row on one leg

Bilateral suspension straps/rings row with both legs on a ball

Bilateral suspension straps/rings row with one leg on a ball

Unilateral eccentric, bilateral concentric rope row on both legs

Goal: Upper Body Strength Endurance/Stability

Upper Body Strength/Endurance and Stability

60 seconds (note, exercise performed in circuit)

Prone Stability Ball Row to Tricep Extension

Goal: Upper Body Hypertrophy (Strength/Stability Supersets)

Moderate (75-90% 1-RM)/Light (60-75% 1-RM)

 3 minutes (alternatively, can be performed in a circuit)

Single Leg Unilateral Abduction with External Rotation

A rope row being demonstrated by Brent Brookbush

Course Summary: Back Exercises and Pulling Progressions

Back Exercise and Pulling Progressions Course Study Guide

Study Guide: Back Exercise and Pulling Progressions

Introduction

Kinesiology

The location of the latissimus dorsi, teres major, and posterior deltoids

Research Corner

Inverted Row in Stable and Unstable Environments

Muscle activity has been investigated during the inverted row with a barbell and suspension trainer, and with the feet on stable and unstable surfaces (1-5). Research suggests that muscle activity increases when hanging from an unstable apparatus like the TRX® suspension trainer, but unstable surfaces for the feet have little effect on muscle activity. 

) muscle activity is similar when hanging from a barbell or TRX®, but only when the load is decreased by bending the knees to 90º (feet flat on the floor) (3, 4, 6). McGill et al. (2) demonstrated that prime mover muscle activity is higher with the TRX® row when the load is increased by straightening the legs. This implies that prime mover activity is greatest when higher loads can be done on unstable apparatus. A potentially counter-intuitive finding, biceps brachii muscle activity was higher with a pronated grip when using a barbell (3, 4), but was highest with a supinated grip when using a TRX® (4). 

Further, anterior trunk muscle activity was greater during the TRX® row (1, 2), but 

 muscle activity was greater during a hanging barbell row (2). An interesting finding, the primary scapular stabilizer - 

 exhibited similar activity in stable and unstable environments in novice exercisers (1) but exhibited more activity during a TRX® row in experienced exercises (2). Although the study findings appear to suggest complex relationships, there does appear to be a general trend toward prime movers exhibiting higher activity in stable environments with larger loads, and stabilizing muscles exhibiting more activity in unstable environments. 

The only exception may be that prime mover activity can be greater if large loads can be performed in less stable environments. Youdas et al. is the only study that could be found comparing feet on a stable and unstable surface (5). This study demonstrated that prime mover, scapular stabilizer, and anterior trunk muscle activity were similar during the inverted row with one foot on the ground or feet on a BOSU® ball (5). In summary, unstable loads will increase stabilizer muscle activity and may increase prime mover muscle activity if the load is sufficient. Placing the feet on unstable surfaces does not seem to have an effect on muscle activity.

Only a couple of studies were located comparing additional back/pulling exercises and muscle EMG activity. Fenwick et al. and Saeterbakken et al. demonstrated that standing unilateral rows increased the activity of muscles involved in rotational control of the lumbar spine when compared to standing bilateral rows (7, 8). Further, Fenwick et al., comparing 3 exercises, demonstrated that bent over horizontal rows resulted in the greatest upper back muscle activity, suspension rows resulted in the greatest 

 activity, and again, unilateral standing rows resulted in the greatest activity for muscles involved in rotational control of the spine (e.g. 

) (7). The bent-over horizontal rows also resulted in the greatest 

 activity, likely due to the large moment arm on the lumbar spine and forward bending position; whereas, the suspension rows resulted in the least 

These findings support two recommendations made by the Brookbush Institute. Bent-over rows should likely be avoided unless there is a goal-specific reason the exercise is better than other options, and suspension rows are a wonderful recommendation for those individuals recovering from low back pain and returning to a strength training program.

Unstable loads will increase the activity of stabilizing muscles.

Prime mover muscle activity may be highest when high loads can be performed from an unstable apparatus.

Placing the feet on unstable surfaces during suspension training does not have an effect on muscle activity.

Suspension variations are helpful for those recovering from low back pain, as these variations result in smaller amounts of posterior to anterior force on the lumbar spine, and lower erector spinae activity (7).

A trainer demonstrating the horiztonal pull up exercise

Research Summary

Stability Progressions and Form

The back/pulling progressions discussed below are built upon several "general progressions" that can be applied to any exercise. In this course, these progressions were applied to the movement pattern in conjunction with the relative flexibility progressions and then edited based on feasibility and effectiveness.

Dr. Brent Brookbush demonstrating a single leg squatting pulldown

Stability Progressions

Head, Torso, and Scapula Neutral

Videos and Progressions

Seated and Standing Row Progressions

Standing Band/Cable Row and Progressions

Modified Renegade Row

Prone Ball Row on Ball to Tricep Extension

Bilateral sagittal plane suspended barbell row

Bilateral horizontal plane suspended barbell row

Bilateral horizontal plane suspended barbell row on one leg

Bilateral horizontal plane suspended barbell row with both legs on ball

Bilateral horizontal plane suspended barbell row with one leg on ball

Same progressions as above, replacing the bar with a "monster band"

Bilateral suspension row with both legs on a ball

Bilateral suspension row with one leg on a ball

Unilateral eccentric, bilateral concentric rope row

Horizontal (Hanging Pull-Up)

Chaos Row

Suspension Row and Progressions

Rope Row

Suspended Row Progressions

Seated on ball alternating cable/band pulldown

Seated on ball unilateral cable/band pulldown

Assisted Pull-Up and Progressions

Bilateral Cable Pull Down

Frontal Plane Pull Downs and Pull-Up Variations

Harris, S., Ruffin, E., Brewer, W. and Ortiz, A. (2017) Muscle activation patterns during suspension training exercises. International Journal of Sports Physical Therapy, 12(1), 42-52.

McGill, S., Cannon, J. and Andersen, J. (2014) Muscle activity and spine load during pulling exercises: influence of stable and labile contact surfaces and technique coaching.

 Journal of Electromyography and Kinesiology, doi: 10.1016/j.jelekin.2014.06.002

Snarr, R. L. and Esco, M. R. (2013) Comparison of electromyographic activity when performing an inverted row with and without a suspension device.

 Journal of Exercise Physiology Online, 16

Snarr, R., Nickerson, B. S. and Esco, M. R. (2014) Effects of hand-grip during the inverted row with and without a suspension device: an electromyographic investigation.

 European Journal of Sports and Exercise Science, 3

Youdas, J. W., Hubble, M. W., Johnson, P. G., McCarthy, M. M., Saenz, M. M. and Hollman, J. H. (2018) Scapular muscle balance and spinal stabilizer recruitment during an inverted row.

 Physiotherapy theory and practice, doi: 10.1080/09593985.2018.1486491 

Snarr, R. L., & Esco, M. R. (2013). Comparison of electromyographic activity when performing an inverted row with and without a suspension device.

Fenwick, C. M., Brown, S. H., & McGill, S. M. (2009). Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness.

 The Journal of Strength & Conditioning Research

Saeterbakken, A., Andersen, V., Brudeseth, A., Lund, H., & Fimland, M. S. (2015). The effect of performing bi-and unilateral row exercises on core muscle activation.

Back Exercise and Pulling Progressions

Related Courses:

Course Summary: Back Exercises and Pulling Progressions

Study Guide: Back Exercise and Pulling Progressions

Introduction
2 Sub Sections

Research Summary

Stability Progressions

Videos and Progressions
1 Sub Section

Seated and Standing Row Progressions
4 Sub Sections

Suspended Row Progressions
4 Sub Sections

Frontal Plane Pull Downs and Pull-Up Variations
2 Sub Sections

Bibliography

Related Courses:

Comments

Guest

Back Exercise and Pulling Progressions

Related Courses:

Course Summary: Back Exercises and Pulling Progressions

Study Guide: Back Exercise and Pulling Progressions

Introduction2 Sub Sections

Research Summary

Stability Progressions

Videos and Progressions1 Sub Section

Seated and Standing Row Progressions4 Sub Sections

Suspended Row Progressions4 Sub Sections

Frontal Plane Pull Downs and Pull-Up Variations2 Sub Sections

Bibliography

Related Courses:

Comments

Guest

Introduction
2 Sub Sections

Videos and Progressions
1 Sub Section

Seated and Standing Row Progressions
4 Sub Sections

Suspended Row Progressions
4 Sub Sections

Frontal Plane Pull Downs and Pull-Up Variations
2 Sub Sections