Last week we discussed the barbell row as part of the horizontal pull movement pattern. This week we will look at the vertical pull movement pattern using the cable pulldown exercise. In the horizontal row, we stress squeezing the shoulder blades together as if you were pinching a pencil. In the vertical movement pattern, the emphasis is on a downward rotation of the shoulder blades.

To visualize this movement, take both hands and place them in front of you with your fingers spread slightly apart and your thumbs pointing toward each other. Your hands represent the movement you will make with your shoulder blades. Move your hands in a fanlike motion so the top of the thumbs move away from each other and the bottom of the thumbs come closer together.

In the cable pulldown, as your shoulder blades rotate downward, your hands follow and pull the bar down to the top of your chest. Make sure you maintain good posture with the chest up and the back straight. Reverse the motion to bring the bar back to the starting position.

A common mistake that people make in the vertical pull movement pattern are not maintaining a tight core – Upright chest, braced abs and tight glutes. This often results in the body bending forward which places stress on the low back.  Pulling with the arms instead of initiating the movement with the muscles of the back, swinging the body and using more weight than they are able to handle with good form are other mistakes that trainees often make.

As with the horizontal row there are many variations of the vertical row movement pattern. Band rows, Single arm pulldowns and pullups are a few examples.

For best results make sure to incorporate both horizontal and vertical rows into your training program.