Pull exercises
124 exercises, 6 pages
Filters in the catalogueMostly for: back, rear shoulders, shoulders
Forearms · Intermediate
Hanging Scapular Retractions
An exercise focused on strengthening the muscles around the scapula, particularly the lower trapezius, rhomboids, and serratus anterior. This exercise helps improve shoulder stability and posture, making it beneficial for athletes and individuals looking to enhance upper body strength and mobility.
Back · Intermediate
Narrow Grip Australian Pull-Up With Rings
A bodyweight exercise that targets the upper back, biceps, and forearms.
Back · Beginner
Kneeling Cable Lat Pulldown
A compound exercise targeting the latissimus dorsi muscles, along with secondary activation of the biceps, rhomboids, and trapezius. This exercise is performed using a cable machine and requires a kneeling position to enhance core stability and isolate the back muscles more effectively.
Back · Beginner
Straight-Arm Lat Pulldown
The Straight Arm Pulldown is an isolation exercise targeting the latissimus dorsi muscles. It involves pulling a cable bar down with straight arms, focusing on the back muscles without engaging the biceps. This exercise helps in developing a wider back and improving upper body strength.
Back · Intermediate
Cable Seated Supine Grip Row
A seated cable row performed with an underhand grip. It develops the lats, rhomboids, trapezius, and biceps with a distinct palm-up hand position.
Back · Intermediate
Dumbbell Pullover with Legs Raised
An advanced exercise targeting the chest, lats, and core. By raising the legs, you engage the abdominal muscles more intensely, providing a comprehensive upper body workout. This exercise also enhances shoulder mobility and stability.
Triceps · Advanced
Muscle-up
An advanced compound exercise that combines a pull-up with a dip, requiring significant upper body strength and coordination.
Back · Intermediate
Seated Cable Low Row Neutral Grip
The Cable Low Seated Row Close Bar is a compound exercise targeting the muscles of the back, specifically the latissimus dorsi, rhomboids, and trapezius.
Triceps · Advanced
Weighted Muscle-Up
An advanced compound exercise that combines a pull-up and a dip, performed with additional weight. It targets the upper body, primarily engaging the latissimus dorsi, biceps, triceps, chest, shoulders, and core muscles. This exercise requires significant strength, coordination, and technique.
Forearms · Intermediate
Dead Hang
A simple yet effective exercise that involves hanging from a pull-up bar with your arms fully extended. This exercise primarily targets the grip strength and can also help in decompressing the spine, improving shoulder mobility, and enhancing overall upper body endurance.
Shoulders · Beginner
Smith Machine Upright Row
A compound exercise targeting the shoulders and upper back. It involves lifting a barbell vertically along the body using a Smith machine, which provides stability and control. This exercise primarily engages the deltoids, trapezius, and biceps.
Back · Intermediate
Pendlay Row
A barbell exercise that targets the upper back, lats, and traps. It emphasizes strict form and explosive power from a dead stop position, making it an effective movement for building strength and muscle mass in the back.
Back · Intermediate
Inverted Row (Australian)
The Inverted Row, also known as the Australian Pull-Up, is a bodyweight exercise that targets the upper back, shoulders, and biceps.
Back · Intermediate
Trap Bar Shrugs
An exercise targeting the trapezius muscles, performed using a trap bar. This movement emphasizes the upper trapezius and helps improve shoulder stability and posture. The trap bar allows for a neutral grip, which can reduce strain on the wrists and shoulders compared to a straight barbell.
Back · Intermediate
Lever High Row
A machine pulling exercise with a high handle path. It emphasizes the upper back, lats, rear deltoids, and scapular control through a guided resistance path.
Back · Intermediate
One-Arm Cable Row
The Single Arm Chest Supported Row Cable is an isolation exercise targeting the upper back muscles, particularly the latissimus dorsi, rhomboids, and trapezius.
Back · Intermediate
Cable Seated Row Neutral Grip
A compound exercise that targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and trapezius.
Back · Intermediate
Barbell Rear Delt Row
A bent-over barbell pull that emphasizes the rear deltoids, upper back, and trapezius. Its elbow path distinguishes it from a standard barbell row focused on the lats.
Back · Beginner
Machine-Assisted Pull-Up (Partial Range)
A vertical pulling exercise on a counterweight machine. This demonstration ends at a lower upper position than the related greater-range variation, while the assisted platform supports part of the bodyweight. The back and elbow flexors drive the pull.
Back · Intermediate
Kettlebel Renegade Row
The Kettlebell Renegade Row is a compound exercise that targets the back, shoulders, arms, and core. It combines a plank position with a rowing motion, enhancing stability and strength. This exercise is effective for improving balance and coordination while building upper body and core strength.
Back · Beginner
Chest-Supported EZ-Bar Row
A bilateral row performed against an incline bench with a bent EZ-type bar. The outward elbow path combines rear-shoulder work with scapular retraction while the bench supports the trunk.
Back · Intermediate
Cable Reverse Grip Pulldown
A vertical cable pull performed with an underhand grip. It trains the lats, biceps, and forearms while providing a distinct grip variation from an overhand pulldown.
Shoulders · Intermediate
Band Upright Row
An exercise targeting the shoulders and upper back, primarily engaging the deltoids, trapezius, and rhomboids. It is performed using a resistance band, which provides variable resistance throughout the movement, making it a versatile option for strength training.
Back · Intermediate
Band High Anchor Wide Row
An exercise targeting the upper back muscles, including the rhomboids, trapezius, and rear deltoids. It involves pulling a resistance band anchored at a high point towards your chest with elbows flared out, promoting scapular retraction and shoulder stability.
