Pull exercises
124 exercises, 6 pages
Filters in the catalogueMostly for: back, rear shoulders, shoulders
Back · Intermediate
Pull-Up with Platform Entry and Exit
A compound bodyweight sequence linking support on a platform, an active entry pull, an unsupported descent and another ascent before returning to the platform.
Shoulders · Intermediate
Barbell Medium-Grip Upright Row
A standing barbell pull for the shoulders and upper back with a medium overhand grip. It is a distinct setup from the wide and extra-wide variations; the front camera view is presentation metadata, not the reason for a separate exercise.
Shoulders · Intermediate
Barbell Extra-Wide-Grip Upright Row
A standing shoulder and upper-back exercise using the widest overhand grip among these three verified demonstrations. The qualifier identifies this source-specific setup, not a required maximum grip width for every trainee.
Back · Intermediate
Barbell Bent-Over Row (More Upright Torso)
A barbell pulling exercise performed from a hip hinge. This variation keeps the torso more upright than the related near-horizontal row while the back and elbow flexors move the bar. The trunk holds a consistent hinged position through each repetition.
Back · Beginner
Machine-Assisted Pull-Up (Greater Range)
A vertical pulling exercise on a counterweight machine. This demonstration reaches a higher upper endpoint than the related partial-range variation, while the assisted platform supports part of the bodyweight. The back and elbow flexors drive the pull.
Back · Intermediate
Wide-Grip Pull-Up on Straight Bar
A bodyweight vertical pull-up with a wide overhand grip. It develops back, biceps, and grip strength and is a distinct variation from wide-grip pull-ups performed on angled handles.
Back · Beginner
Resistance Band Assisted Wide-Grip Pull-Up
A vertical pull-up variation on a straight bar in which a resistance band offsets part of bodyweight. Its wide overhand grip emphasizes back strength and helps build confidence with the wide-grip position before unassisted work.
Back · Beginner
Resistance Band Assisted Medium-Grip Pull-Up
An assisted vertical pull-up on a straight bar with an overhand grip around shoulder width. It trains the back and biceps while band assistance helps develop the strength and control needed for unassisted pull-ups.
Back · Intermediate
Smith Machine Bent-Over Row (Underhand Grip)
A horizontal pulling exercise performed with a supinated grip. The underhand grip changes the arm path and increases biceps involvement while the torso remains hinged and stable.
Back · Intermediate
Smith Machine Bent-Over Row (Overhand Grip)
A bent-over pulling exercise on a fixed bar path using an overhand grip. It emphasizes the upper back, lats, rear deltoids, and scapular control in a guided row variation.
Back · Intermediate
Double Dumbbell Bent Over Row
A compound exercise targeting the upper back, shoulders, and arms. It involves bending at the hips while maintaining a neutral spine to lift two dumbbells towards the torso. This exercise enhances muscle strength and endurance in the back and improves posture.
Back · Intermediate
Smith Bent Over Row
A compound exercise targeting the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius. This exercise is performed using a Smith machine, which provides stability and control, allowing for focused muscle engagement.
Back · Intermediate
Negative Pull-Up
An exercise focused on building strength in the upper body, particularly targeting the latissimus dorsi, biceps, and forearms.
Back · Intermediate
One-Arm Lever High Row
A unilateral exercise targeting the upper back, specifically the latissimus dorsi, rhomboids, and trapezius muscles.
Back · Beginner
One-Arm Cable Half-Kneeling Lat Pulldown
Targets the latissimus dorsi, promoting unilateral strength and stability. This exercise involves pulling a cable down towards the body while in a half-kneeling position, engaging the core for balance and control.
Shoulders · Intermediate
Dumbbell Rear Delt Row
A dumbbell pulling exercise that emphasizes the rear deltoids, upper back, and trapezius. Its elbow path distinguishes it from a conventional dumbbell row focused on the lats.
Back · Advanced
Front Lever
An advanced static horizontal-body hold using both hands on fixed raised station handles. The back and shoulder muscles sustain the lever while the trunk and hips maintain a straight suspended body.
Back · Intermediate
Dumbbell Lat Pullover
The Dumbbell Pullover is a compound exercise that primarily targets the chest and latissimus dorsi muscles, while also engaging the triceps and core. It is performed lying on a bench with a single dumbbell held in both hands, extending the arms over the chest and lowering the weight behind the head.
Back · Intermediate
Inverted Shrug
An exercise primarily targeting the trapezius muscles, particularly the lower traps. It involves hanging from a bar and using shoulder depression to lift your body slightly, engaging the upper back and shoulders. This exercise helps improve shoulder stability and posture.
Back · Beginner
Resistance Band Assisted Narrow-Grip Pull-Up
An assisted vertical pull-up on a straight bar, with a resistance band offsetting part of bodyweight. It develops strength in the lats, biceps, and scapular control muscles while building toward unassisted pull-ups.
Back · Intermediate
Barbell Incline Wide Grip Row
A compound exercise targeting the upper back, specifically the rhomboids, trapezius, and rear deltoids. It also engages the biceps and forearms as secondary muscles. This exercise is performed on an incline bench to emphasize the upper portion of the back.
Back · Beginner
Cable Shrug
A standing shoulder-elevation exercise using a short straight bar attached to a low cable pulley. The shoulders raise and lower the load while the elbows remain nearly straight, targeting the upper trapezius rather than an upright-row pulling action.
Back · Intermediate
One-Arm Seated Row
The Single Arm Seated Row is an isolation exercise targeting the latissimus dorsi, rhomboids, and trapezius muscles. It is performed using a cable machine with a single handle attachment, allowing for unilateral training to correct muscle imbalances and enhance muscle engagement.
Back · Intermediate
Close Grip Landmine Row
A compound exercise targeting the upper back, specifically the rhomboids, trapezius, and latissimus dorsi, while also engaging the biceps and forearms.
