Back Exercise and Pulling Progressions

Evidence-based Back Exercise Recommendations:

This course explores variations, progressions, and regressions of back exercises (also known as pulling exercises, pull day workouts, or posterior chain routines). Designed for fitness, performance, and rehabilitation professionals, this course offers a systematic approach to developing stability, strength, hypertrophy, and movement quality using pulling progressions. From foundational movements like band rows and lat pulldowns to advanced variations such as single-arm suspension rows and weighted pull-ups, this course integrates anatomy, biomechanics, and progressive programming into a cohesive system. Built from a systematic research review and pre-approved for continuing education credits, this course delivers the scientific rigor and approvals expected by elite professionals.

Progressive Pull Day Programming: Explore a full continuum of pulling progressions and regressions (with videos of each variation); from stable bilateral rows and pulldowns to advanced exercises like weighted pull-ups, choas rows, single-arm suspension rows, and more.

Kinesiology and Functional Anatomy: Gain a deep understanding of the functional anatomy of back exercises, including key muscle groups such as the latissimus dorsi, trapezius, rhomboids, posterior deltoid, rotator cuff, and erector spinae. Also included are the roles of scapular stabilizers, arm muscles (e.g., biceps brachii), and the posterior oblique subsystem in integrated pulling movements.

Form and Technique Optimization: Learn common technique errors, alignment faults, and compensatory patterns during pulling movements. Each video includes detailed instructions, coaching cues, and expert guidance for safe and effective execution.

Evidence-Based Programming Recommendations: This course includes research-informed guidance on reps, sets, tempo, rest intervals, weight selection, and training frequency. A complete sample routine is provided, grounded in systematic review findings and practical application

• Summary of Research Review Findings
  • Row Types and Body Positions
  • Stable Compared to Unstable Inverted Rows
  • Comparing Pull-Downs to Rows
  • Comparing Pull-Down Angles
  • Pull-Down Grips
  • Pull-ups
  • Cuing and Coaching

Frequently Asked Questions (FAQs):

What are the best exercises for back development?

• Exercises like pull-ups, bent-over rows, and lat pulldowns are staples, but the best choice will depend on the individual's upper body mobility, goals, and experience. Select the most challenging variation that allows for safe and controlled execution.

How many back exercises should I do in a single workout?

• One to two exercises per session is sufficient for most training goals, with 1–4 total sets depending on intensity. Adding more sets per muscle group provides little additional benefit and may increase fatigue or risk of injury.

When should I progress my pulling exercises?

• Progress when you can perform your target rep range with good form and a controlled tempo. Progressions may include adding instability, increasing load, movement in a different plane, drop-set or super-set strategies, or asymmetrical loads.

How do I know if my back workout is effective?

• Key signs include improved performance (load, reps, volume) and visible improvements in posture or back development over time.

Are vertical and horizontal pulling exercises both necessary?

• Yes. Pulling in different planes (e.g., rows vs. pull-ups) recruits different regions of the back and different motor patterns and is recommended for balanced development.

Pre-approved Credits for:

• Certified Personal Trainer (CPT) Certification

Pre-approved for Continuing Education Credits for:

• Athletic Trainers
• Chiropractors
• Group Exercise Instructors
• Massage Therapists
• Occupational Therapists  - Intermediate
• Personal Trainers
• Physical Therapists
• Physical Therapy Assistants
• Physiotherapists

This course includes:

• AI Tutor
• Study Guide
• Text and Illustrations
• Audio Voice-over
• Research Review
• Technique Videos
• Sample Routine
• Practice Exam
• Pre-approved 1 Credit Final Exam

Additional Progression Courses:

Strength Progressions

• Chest Exercise and Pushing Progressions
• Back Exercise and Pulling Progressions
• Shoulder Exercise and Pressing Progressions
• Leg Exercise and Triple Extension Progressions
• Deadlift Exercise Progressions
• Total Body Exercise and Integrated Progressions

Core Progressions

• Quadruped and Progressions
• Plank and Side Plank Progressions
• Glute Bridge and Progressions
• Wood Chop Exercise Progressions

Power Progressions

• Power Training: Upper Body and Total Body Exercise
• Power Training: Lower Body Exercise

Caption: A rope row

Row Types and Body Position

1. García-Jaén, M., Sanchis-Soler, G., Carrión-Adán, A., & Cortell-Tormo, J. M. (2021). Electromyographical responses of the lumbar, dorsal and shoulder musculature during the bent-over row exercise: a comparison between standing and bench postures (a preliminary study).
2. Youdas, J. W., Kleis, M., Krueger, E. T., Thompson, S., Walker, W. A., & Hollman, J. H. (2021). Recruitment of shoulder complex and torso stabilizer muscles with rowing exercises using a suspension strap training system. Sports Health, 13(1), 85-90.
3. 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, 23(5), 1408-1417.
4. de Abreu Vasconcelos, C. M. W., Lopes, C. R., Almeida, V. M., Neto, W. K., & Soares, E. (2023). Effect Of Different Grip Position And Shoulder-Abduction Angle On Muscle Strength And Activation During The Seated Cable Row. International Journal of Strength and Conditioning, 3(1).
   
   Stable vs Unstable Inverted Rows (and 3)
5. Youdas, J. W., Hubble, J. W., Johnson, P. G., McCarthy, M. M., Saenz, M. M., & Hollman, J. H. (2020). Scapular muscle balance and spinal stabilizer recruitment during an inverted row. Physiotherapy theory and practice, 36(3), 432-443.
6. 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.
7. Snarr, R. L., & Esco, M. R. (2013). Comparison of electromyographic activity when performing an inverted row with and without a suspension device. Age (yrs), 26(4.2), 22-3.
8. Snarr, R., Nickerson, B., & Esco, M. (2014). Effects of hand-grip during the inverted row with and without a suspension device: An electromyographical investigation. Euro J Sports Exerc Sci, 3, 1-5.
9. McGill, S. M., Cannon, J., & Andersen, J. T. (2014). Muscle activity and spine load during pulling exercises: influence of stable and labile contact surfaces and technique coaching. Journal of Electromyography and Kinesiology, 24(5), 652-665.
   
   Comparing Pulldowns to Rows (Flawed Studies) (and 9)
10. Lehman, G. J., Buchan, D. D., Lundy, A., Myers, N., & Nalborczyk, A. (2004). Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study. Dynamic Medicine, 3, 1-5.
11. Doma, K., Deakin, G. B., & Ness, K. F. (2013). Kinematic and electromyographic comparisons between chin-ups and lat-pull down exercises. Sports biomechanics, 12(3), 302–313. https://doi.org/10.1080/14763141.2012.760204
    
    Comparing Pull Down Angles
12. Park, S. Y., & Yoo, W. G. (2013). Selective activation of the latissimus dorsi and the inferior fibers of trapezius at various shoulder angles during isometric pull-down exertion. Journal of Electromyography and Kinesiology, 23(6), 1350-1355.
13. Signorile, J. E., Zink, A. J., & Szwed, S. P. (2002). A comparative electromyographical investigation of muscle utilization patterns using various hand positions during the lat pull-down. The Journal of Strength & Conditioning Research, 16(4), 539-546.
14. Padovan, R., Toninelli, N., Longo, S., Tornatore, G., Esposito, F., Cè, E., & Coratella, G. (2024). High-density electromyography excitation in front vs. back lat pull-down prime movers. Journal of Human Kinetics, 91(Spec Issue), 47.
15. Sperandei, S., Barros, M. A., Silveira-Júnior, P. C., & Oliveira, C. G. (2009). Electromyographic analysis of three different types of lat pull-down. The Journal of Strength & Conditioning Research, 23(7), 2033-2038.
    
    Pulldown Grips (and 10, 13)
16. Lusk, S. J., Hale, B. D., & Russell, D. M. (2010). Grip width and forearm orientation effects on muscle activity during the lat pull-down. The Journal of Strength & Conditioning Research, 24(7), 1895-1900.
17. Andersen, V., Fimland, M. S., Wiik, E., Skoglund, A., & Saeterbakken, A. H. (2014). Effects of grip width on muscle strength and activation in the lat pull-down. The Journal of Strength & Conditioning Research, 28(4), 1135-1142.
    
    Pullups
18. Raizada, S., & Bagchi, A. (2019). A comparative electromyographical investigation of Latissimus dorsi and Biceps brachii using Various hand positions in pull ups. Indian J Public Health, 10, 1625.
19. Snarr, R. L., Hallmark, A. V., Casey, J. C., & Esco, M. R. (2017). Electromyographical comparison of a traditional, suspension device, and towel pull-up. Journal of Human Kinetics, 58, 5.
20. Williamson, T., & Price, P. D. (2021). A comparison of muscle activity between strict, kipping and butterfly pull-ups. The Journal of Sport and Exercise Science, 5(2), 149-155.
    
    Cueing and Coaching (and 11)
21. Snyder, B. J., & Leech, J. R. (2009). Voluntary increase in latissimus dorsi muscle activity during the lat pull-down following expert instruction. The Journal of Strength & Conditioning Research, 23(8), 2204-2209