Pull exercises
124 exercises, 6 pages
Filters in the catalogueMostly for: back, rear shoulders, shoulders
Shoulders · Intermediate
Cable Upright Row
A standing shoulder and upper-back exercise using a narrow overhand grip on a short bar attached to a low pulley. The upward pull combines shoulder abduction and scapular elevation with elbow flexion.
Back · Beginner
Machine Shrugs
Machine Shrugs target the trapezius muscles, primarily focusing on the upper traps. This exercise is performed using a shrug machine, which provides stability and allows for controlled movement. It is effective for building strength and size in the upper back and improving posture.
Back · Intermediate
Bent Over Kettlebell Row
A compound exercise targeting the upper back, shoulders, and arms. It involves pulling a kettlebell towards your torso while maintaining a bent-over position, engaging the core for stability and balance.
Forearms · Beginner
One-Arm Dumbbell Supination
An isolation exercise targeting the biceps brachii, specifically focusing on the supination function of the forearm. This exercise enhances the peak of the bicep by emphasizing the rotational movement of the wrist, which is crucial for full bicep contraction.
Back · Beginner
Cable Lat Pulldown
A compound exercise targeting the latissimus dorsi muscles, along with secondary engagement of the biceps, rhomboids, and trapezius. It is performed using a cable machine with an overhead pulley and a wide bar attachment, primarily focusing on developing upper back strength and width.
Back · Advanced
Front Lever Pull-Up
Front Lever Pull Ups are an advanced calisthenics exercise that targets the lats, core, and shoulders.
Back · Intermediate
One-Arm Low Cable Seated Row
The Single Arm Low Cable Seated Row is an isolation exercise targeting the latissimus dorsi, rhomboids, and biceps. It involves pulling a cable handle towards your torso while seated, focusing on unilateral muscle engagement and improving muscular balance.
Back · Beginner
Cable Neutral Grip Lat Pulldown
A vertical cable pull performed with a neutral-grip attachment. It develops the lats, biceps, and upper back while using a palm-facing hand position.
Biceps · Advanced
Ring Muscle Up
An advanced gymnastic movement that combines a pull-up with a dip, performed on gymnastic rings. It requires significant upper body strength, coordination, and technique. The exercise targets the shoulders, chest, triceps, and core muscles, making it a comprehensive upper body workout.
Back · Beginner
One-Arm Chest Supported Row Machine
The Single Arm Chest Supported Row Machine is a strength training exercise that targets the upper back muscles, particularly the latissimus dorsi, rhomboids, and trapezius.
Back · Intermediate
Dumbbell Kelso Shrugs
The Dumbbell Kelso Shrug is an isolation exercise targeting the trapezius muscles, specifically the middle and lower fibers. It involves a horizontal shrugging motion performed while lying face down on an incline bench, allowing for a greater range of motion and focus on scapular retraction.
Back · Beginner
One-Arm Straight-Arm Cable Lat Pulldown
The Straight One Arm Cable Pulldown targets the latissimus dorsi, teres major, and other muscles of the back. This exercise is performed using a cable machine with a single handle attachment, allowing for unilateral training and improved muscle symmetry.
Back · Intermediate
Barbell Bent Over Row From Pin
Starts every repetition from a dead stop, with the bar resting on safety pins set around knee height in a power rack.
Back · Intermediate
Suspension Row
A bodyweight exercise performed using suspension straps. It targets the muscles of the upper back, including the rhomboids, trapezius, and latissimus dorsi, as well as the biceps and core. This exercise enhances upper body strength, stability, and posture.
Back · Intermediate
Wide-Grip Pull-Up on Angled Handles
A bodyweight vertical pull-up on a multi-grip station. The outer angled handles change hand and wrist position compared with a straight bar while keeping the focus on back strength, biceps, and scapular control.
Back · Intermediate
Chin-Up
An unassisted bodyweight pull on a horizontal bar with the palms facing the body and hands approximately shoulder-width apart. The body rises from a near-straight-arm hang until the chin reaches bar level, combining shoulder movement with elbow flexion to train the back and arm flexors.
Back · Intermediate
Wide Grip Rear Pull-Up
A bodyweight vertical pull in which the bar passes behind the head rather than in front of the face. It trains the back and elbow flexors and differs from a standard pull-up in its shoulder and neck positioning requirements.
Back · Intermediate
Cable Wide Grip Behind Neck Pulldown
An upper body exercise targeting the latissimus dorsi, trapezius, and rhomboids. It involves pulling a cable bar down behind the neck while seated, emphasizing the upper back and shoulder muscles.
Back · Beginner
Rope Straight-Arm Lat Pulldown
The Standing Cable Straight Arm Pulldown is an isolation exercise targeting the latissimus dorsi muscles.
Back · Intermediate
Seated Cable Row
The Cable Low Seated Row is a compound exercise targeting the muscles of the upper back, including the latissimus dorsi, rhomboids, trapezius, and biceps. It involves pulling a weighted cable handle towards the torso while seated, emphasizing back muscle engagement and posture.
Back · Intermediate
Seated Cable Wide Grip Row
The Wide Grip Seated Row is a strength training exercise targeting the upper back muscles, including the latissimus dorsi, rhomboids, and trapezius.
Back · Intermediate
One-Arm Cable Low Row
The Single Arm Cable Row is an isolation exercise targeting the latissimus dorsi, rhomboids, and trapezius muscles.
Back · Intermediate
Barbell Bent-Over Row (Near-Horizontal Torso)
A barbell pulling exercise performed from a hip hinge. In this variation the torso stays closer to horizontal than in the related raised-torso row. The back and elbow flexors pull the bar while the trunk maintains the hinged position.
Back · Intermediate
Close-Grip Pull-Up
A bodyweight vertical pull-up on a straight bar with a narrow overhand grip. It builds back, biceps, and grip strength, while the narrow hand position makes it distinct from medium- and wide-grip pull-ups.
