Pull exercises
124 exercises, 6 pages
Filters in the catalogueMostly for: back, rear shoulders, shoulders
Back · Beginner
One-Arm Band Kneeling Lat Pulldown
An isolation exercise targeting the latissimus dorsi muscles. It involves using a resistance band to simulate the motion of a lat pulldown while in a kneeling position, allowing for unilateral training and improved muscle engagement.
Back · Intermediate
One-Arm Landmine Bent Over Row
A unilateral back exercise using the loaded end of an anchored barbell. The bent-over position and thigh-supported free hand allow the working arm to pull while the trunk resists rotation.
Back · Intermediate
Cable Thibaudeau Kayak Row
A cable back exercise that uses an alternating pulling pattern resembling a kayak stroke. It develops the lats, upper back, biceps, and coordinated trunk control.
Shoulders · Intermediate
Barbell Narrow Grip Upright Row
A compound exercise targeting the shoulders and upper back, with secondary engagement of the biceps and forearms. It involves lifting a barbell vertically along the front of your body using a narrow grip, emphasizing the deltoids and trapezius muscles.
Back · Intermediate
Seated Dumbbell Shrugs
The Seated Dumbbell Shrug is an isolation exercise targeting the trapezius muscles. It involves lifting the shoulders towards the ears while holding dumbbells, performed in a seated position to minimize lower body involvement and focus on the upper back.
Back · Intermediate
L Pull-Up
An advanced bodyweight exercise that combines a pull-up with an isometric hold in an L-sit position. This exercise targets the upper back, biceps, core, and hip flexors, demanding significant strength and stability.
Back · Intermediate
Dumbbell Shoulder Shrugs
Dumbbell Shoulder Shrugs target the trapezius muscles, which are located at the upper back and neck. This exercise helps in building strength and mass in the upper trapezius, improving posture and shoulder stability.
Back · Intermediate
Dumbbell Seal Row
The Dumbbell Lying Row on Rack is an upper body exercise targeting the back muscles, particularly the lats, rhomboids, and traps. This exercise involves lying face down on an elevated bench or rack while pulling dumbbells towards your torso, promoting muscle growth and strength in the upper back.
Back · Beginner
Wide Grip Lat Pulldown
A compound exercise primarily targeting the latissimus dorsi muscles in the back.
Shoulders · Intermediate
Barbell Wide-Grip Upright Row
A standing barbell exercise for the shoulders and upper back. Its wide overhand grip distinguishes this variation from the medium- and extra-wide-grip demonstrations in the same family.
Back · Intermediate
T-Bar Chest Suported Row
The T-Bar Chest Supported Row is a compound back exercise targeting the middle and upper back muscles, including the rhomboids, trapezius, and latissimus dorsi. It minimizes lower back strain by providing chest support, allowing for heavier lifting with proper form.
Shoulders · Intermediate
Cable Face Pull
An upper body exercise that targets the rear deltoids, upper back, and traps. It is performed using a cable machine with a rope attachment, focusing on improving shoulder health, posture, and upper back strength.
Back · Beginner
Machine Pullover
A strength training exercise targeting the latissimus dorsi, pectoralis major, and serratus anterior muscles.
Back · Intermediate
Dumbbell Bent Over Row
A compound exercise targeting the upper back, shoulders, and arms. It involves bending at the hips while keeping the back straight and pulling dumbbells towards the torso, engaging multiple muscle groups including the latissimus dorsi, rhomboids, trapezius, and biceps.
Back · Intermediate
Barbell Shrug Behind The Back
A standing shoulder-elevation exercise with a barbell held behind the thighs. It primarily trains the upper trapezius, while the hands and trunk maintain the load and standing position.
Back · Intermediate
Incline Bench Dumbbell Wide Row
An upper body exercise targeting the upper back, shoulders, and biceps. It involves pulling dumbbells towards your torso while lying face down on an incline bench, emphasizing the rear deltoids, rhomboids, and trapezius muscles. This exercise helps improve posture and upper back strength.
Back · Intermediate
T-Bar Bent Over Row
A compound exercise targeting the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius. It also engages the biceps and core for stabilization. This exercise is performed using a T-bar row machine or a barbell with a landmine attachment.
Rear shoulders · Intermediate
Lying Cable Face Pull
A rope-cable exercise for the rear shoulders and scapular muscles. Supine bench support limits trunk sway while the high cable provides resistance through the pull toward the face.
Shoulders · Intermediate
Seated Face Pull
An upper body exercise primarily targeting the rear deltoids, trapezius, and rotator cuff muscles. It is performed using a cable machine with a rope attachment, focusing on improving shoulder stability and posture.
Back · Intermediate
Suspension Inverted Row
A bodyweight exercise that targets the upper back, shoulders, and biceps. It utilizes suspension straps to allow for a customizable angle of resistance, making it suitable for various fitness levels. This exercise helps improve posture, upper body strength, and muscular endurance.
Shoulders · Intermediate
Cable Supinated Face Pull
An upper body exercise targeting the rear deltoids, trapezius, and rotator cuff muscles. It involves pulling a cable towards the face with a supinated grip, emphasizing shoulder external rotation and scapular retraction.
Back · Beginner
Band Bent Over Lat Pulldown
A resistance-band back exercise that uses a hinged torso position to create a vertical-pull pattern. It focuses on the latissimus dorsi while the trunk provides support.
Back · Intermediate
Gorilla Row
A unilateral back exercise that targets the latissimus dorsi, rhomboids, and traps while also engaging the core. It is performed with dumbbells and involves a bent-over stance, mimicking the posture of a gorilla. This exercise helps in building strength and stability in the upper back and shoulders.
Back · Intermediate
Wide Grip Chest Supported Row
A strength training exercise targeting the upper back, specifically the latissimus dorsi, rhomboids, and trapezius muscles. It involves pulling a weight towards the chest while maintaining a wide grip on the handles, with the chest supported on an inclined bench to minimize lower back strain.
