In all the programs I write for the teams we place a great emphasis on the horizontal pulling movement pattern. As of now we do a progression on the blasts straps and one with the use of DB's. This movement pattern is not just extremely important because of its antagonistic relationship to bench, but in many sports like football a majority of the upper body action is pressing. This movement and others similar will go a long way in combating the everyday overuse of the pressing muscles.
Also, a great deal of emphasis needs to be put on the scapular retraction component during this movement pattern. Often time athletes will initiate the pull with the elbow joint when you really should start this movement by retracting the scapula straight back then proceeding with the arm action. This will reduce the anterior translation of the humeral head by maintaining scapular stability.
The basis for these progressions were to gradually add more of a stability component while being able to maintain neutral spine and keep the load or even increase. As the progressions get more advanced, there is a much higher demand to prevent rotation as well.
Kneeling 1 arm DB Row
3 Point 1 arm Row
1 Arm/1 Leg Contralateral Row
Split Stance Row (unsupported)
Parallel Stance Row (unsupported)
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