Pull exercises
124 exercises, 6 pages
Filters in the catalogueMostly for: back, rear shoulders, shoulders
Back · Beginner
Lat Pulldown Machine
Designed to target the latissimus dorsi muscles in the back, along with secondary engagement of the biceps, shoulders, and upper back. It is a seated exercise where you pull a bar down towards your chest, simulating a pull-up motion.
Back · Intermediate
Barbell Reverse Grip Bent Over Row
A compound exercise targeting the upper back, lats, and biceps. It involves pulling a barbell towards the torso while bent over with a supinated (palms facing up) grip. This variation emphasizes the biceps and lower lats more than the traditional bent-over row.
Core · Advanced
Flag
An advanced sideways bodyweight hold on a vertical pole with the body and joined legs extended horizontally. The upper and lower arms provide opposing support while the trunk resists sideways bending and rotation.
Shoulders · Intermediate
Banded Face Pull
An upper body exercise targeting the rear deltoids, trapezius, and rotator cuff muscles.
Back · Intermediate
Barbell Shoulder Shrug
An isolation exercise targeting the trapezius muscles. It involves lifting the shoulders towards the ears while holding a barbell, effectively engaging the upper back and neck muscles. This exercise is essential for building strength and mass in the upper trapezius region.
Back · Beginner
Cable Close Grip Lat Pulldown
An upper body exercise that primarily targets the latissimus dorsi muscles, while also engaging the biceps, rhomboids, and trapezius. This exercise is performed using a cable machine with a close grip handle attachment, allowing for a focused contraction of the back muscles.
Back · Intermediate
Dumbbell Neutral Grip Incline Bench Row
The Dumbbell Hammer Grip Incline Bench Row is an upper body exercise targeting the back muscles, specifically the latissimus dorsi, rhomboids, and trapezius.
Shoulders · Intermediate
Dumbbell Seated Bent Over High Row
The Dumbbell Seated Bent Over Rear Delt Row is an isolation exercise targeting the rear deltoids, upper back, and trapezius muscles. This movement involves bending over while seated and pulling dumbbells towards your torso, focusing on squeezing the shoulder blades together.
Back · Intermediate
One-Arm High Row Cable
The Cable Single Arm High Row is an isolation exercise targeting the upper back, specifically the latissimus dorsi, rhomboids, and trapezius muscles.
Shoulders · Intermediate
Barbell Shoulder Grip Upright Row
A compound exercise targeting the shoulders and upper back, specifically the deltoids and trapezius muscles. This exercise involves lifting a barbell vertically along the front of your body to shoulder height, using a shoulder-width grip.
Back · Intermediate
Alternate Renegade Row
A compound exercise that targets the back, shoulders, and core. It involves performing a rowing motion while in a plank position, alternating arms to engage stabilizing muscles and improve balance and coordination.
Rear shoulders · Intermediate
Ring Face Pull
A bodyweight pulling exercise performed on gymnastic rings with the feet grounded and the body leaning backward. The face-height pull combines outward elbow movement, shoulder rotation and scapular retraction for the rear shoulders and upper back.
Back · Intermediate
Seal Row
A strength training exercise targeting the upper back, specifically the rhomboids, traps, and rear deltoids. It is performed lying face down on a bench with weights, typically dumbbells or a barbell, pulled towards the chest. This exercise helps improve posture and enhances upper body strength.
Back · Beginner
Rowing Machine
The rowing machine, also known as an ergometer, is a cardiovascular and strength training device that simulates the action of watercraft rowing.
Back · Intermediate
Rings Pull-Up
The Rings Pull Up is a bodyweight exercise performed using gymnastic rings. It primarily targets the muscles of the upper back, biceps, and shoulders, while also engaging the core for stabilization. This exercise enhances grip strength and improves overall upper body strength and coordination.
Biceps · Intermediate
Weighted Chin Up
A vertical pulling exercise with an underhand grip and resistance added to bodyweight. It trains the lats, biceps, and upper back and provides a load progression from an unweighted chin-up.
Back · Beginner
Band Pulldown Behind Neck
The 'Band Pull Down Behind Neck' exercise targets the upper back muscles, particularly the latissimus dorsi, rhomboids, and trapezius.
Back · Beginner
Chest Supported Machine Row
The Chest Supported Row Machine is designed to target the muscles of the upper back, including the rhomboids, trapezius, and latissimus dorsi, while minimizing strain on the lower back. This machine provides support for the chest, allowing for a more isolated and controlled rowing motion.
Legs · Intermediate
Prowler Sled
A versatile piece of equipment used for strength and conditioning. It involves pushing or pulling a weighted sled across a surface, engaging multiple muscle groups including the legs, core, and upper body. This exercise is excellent for building power, endurance, and cardiovascular fitness.
Back · Intermediate
Smith Shoulder Shrug
An isolation exercise targeting the trapezius muscles. Utilizing the Smith machine provides a controlled environment, allowing for a focus on muscle contraction and minimizing the risk of injury. This exercise is ideal for building strength and size in the upper back and neck area.
Back · Intermediate
Pull-Up Neutral Grip
A compound upper body exercise targeting the back, shoulders, and arms. It involves pulling your body up using a bar with palms facing each other, which reduces strain on the shoulders and wrists compared to other pull-up variations.
Back · Intermediate
Lever Low Row
A strength training exercise targeting the muscles of the back, specifically the latissimus dorsi, rhomboids, and trapezius. This exercise is performed using a lever machine designed to simulate the rowing motion, providing a controlled environment to focus on muscle contraction and form.
Shoulders · Intermediate
Dumbbell Upright Row
A standing bilateral pull with two dumbbells held in front of the body. It trains shoulder abduction and scapular elevation, with emphasis on the side deltoids and upper trapezius.
Back · Intermediate
Australian Pull-Up Underhand Grip
The Australian Pull-Up Underhand Grip, also known as an inverted row with a supine grip, is a bodyweight exercise targeting the upper back, biceps, and forearms.
