Pull Up Or Table Inverted Row

A powerful back is critical in football for maintaining balance during high-speed sprints and establishing dominance when shielding the ball from heavy defenders. Both of these exercises build that essential pulling force and target your lats and rhomboids. If you have access to a sturdy beam, staircase, or bar, perform the Pull-Up for maximum strength. If you are in an apartment or house with nowhere to hang, the Table Inverted Row is your perfect alternative to train the exact same muscle groups effectively.