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Sep 19, 2024 · We will break down the 12 best pulling exercises (for upper and lower body) that you need to have in your program to increase mass, strength, and improve performance. These are all tried and true classics that have been tested over time by the strongest lifters and best athletes in the world.
Apr 25, 2024 · Pulling exercises help strengthen your back muscles, ultimately creating better balance between your front and back sides and allowing you to hold a tall, upright position.
- Deadlift. Verywell / Ben Goldstein. A deadlift targets the whole body but mainly works the quads, hamstrings, glutes, and back. You can use a barbell if one is available.
- Dumbbell Rows. A dumbbell row (also called a bent-over row) works the muscles in the middle back, including the trapezius, rhomboids, and latissimus dorsi.
- Dumbbell Pullover. Verywell / Ben Goldstein. A dumbbell pullover targets the chest and the lats (the large wing-shaped muscles in the back). Once you get comfortable with the movement, you can add stability challenges to strengthen the core or the glutes.
- Bicep Curls. Verywell / Ben Goldstein. A traditional curl exercise targets the biceps muscle on the front of the upper arm. Several variations of the biceps curl can challenge you by involving other areas of the body.
- Deadlift. Lower body exercises may not be your first thought when it comes to pull exercises, but the deadlift is supreme. It’s a hip-dominant, full-body compound exercise.
- Pull-Up. The pull-up is a classic bodyweight exercise and the ultimate upper-body, vertical pulling movement. All you need is a pull-up bar and maybe a resistance band to do it.
- Chin-Up. If you’re still working up to doing a pull-up, try out a chin-up in the meantime. Chin-ups get some flack for being “easier” than a traditional pull-up, but they’ll still majorly build your vertical pulling strength.
- Bent-Over Row. The bent-over row is a powerful, full-body horizontal pulling movement. It works your mid and upper-back muscles, including your lats, rear delts, rhomboids, and trapezius.
Sep 17, 2024 · Things You Should Know. Do some deadlifts for a perfect compound exercise. Keep the force of the lift in your legs and back. Boost your upper body strength with a pull up. If you can’t do one, that’s okay! You can build those muscles with dead hangs and inverted rows, and work your way up.
The best pull workout to focus on muscle hypertrophy is here. This pull workout will give you all of the best pull exercises, sets, reps, rest and more!
Sep 25, 2023 · Pulling exercises are strength-training exercises which primarily involve pulling an object or resisting an external force toward your body. These exercises engage specific muscle groups and promote various movements. Back pain and injuries are a common concern among athletes.
