Pull exercises are one of the baseline functional movement exercises that emulate daily activities. They’re also fantastic for building muscular strength and definition, grip strength, and full-body power.
As pulling exercises are a form of functional fitness, you can do them anywhere with dumbbells, kettlebells, and even your body weight. Here is the list of best pull exercises to build full-body strength.
1. Pull-Ups
Pull-ups are a bodyweight workout that targets the back and shoulder muscles. People who say that bodyweight exercises are easy have likely never done a strict pull-up. This exercise will help you develop upper body muscle definition while helping improve your deadlift.
How to:
- Stand facing the pull-up bar and place your hands in an overhand grip approximately shoulder-width apart.
- Allow yourself to hang at full extension, bending your knees as needed to keep your feet off the floor.
- Push your chest forward and engage your back muscles by squeezing your shoulder blades together.
- Pull yourself up until your chin is over the bar.
- Slowly lower yourself back to full extension to complete the rep.
If you’re new to pull-ups, you can modify this exercise using a pull up assist band as a foothold to help bear the weight. Alternatively, you can start with negatives by using a box to start at the top of the movement and slowly lowering yourself down to full extension.
You can also widen your grip to target the lats better. However, be mindful of your form as this can cause shoulder injuries when the movement is rushed.
2. Ring Rows
Rows are a common addition to bodybuilding and powerlifting programs. They’re a compound upper body exercise that works everything from your back to your biceps. Ring rows are a variation of inverted rows that offer a bit more versatility in hand positioning and rotation to target different muscles in the back and shoulders.
How to:
- Set the rings or TRX to your desired height— the lower the rings, the more intense the exercise.
- Hold the rings in an underhand grip and walk your feet out until you’re in an inverted position with arms fully extended. To modify the exercise, keep your knees slightly bent. This is the starting position.
- Keep your elbows tucked and pull yourself up until the rings are aligned with your chest.
- Pause, then slowly lower back to the starting position to complete the rep.
You can change this versatile exercise by elevating your feet, twisting your wrists during extension, and altering the rings’ height. Maintain your stability by using slow, controlled movements.
3. Chin-Ups
Chin-ups are another effective bodyweight exercise to add to your pull workout program. While these are similar in execution to the pull-up, the supinated grip changes the targeted muscle groups to engage the biceps as the primary movers.
How to:
- Stand facing the pull-up bar and place your hands in an underhand grip approximately shoulder-width apart.
- Allow yourself to hang at full extension, bending your knees as needed to keep your feet off the floor.
- Brace your core and squeeze your shoulder blades together.
- Pull yourself up until your chin is over the bar.
- Slowly lower yourself back to full extension to complete the rep.
Many beginners find chin-ups to be easier than pull-ups because of the muscles engaged. You can modify this exercise using the same techniques as the pull-up— resistance bands or negatives.
4. Single-Arm Dumbbell Rows
Single-arm dumbbell rows are one of the best accessory pull day exercises. By taking a unilateral approach, you reduce the chances of compensations that ultimately lead to strength imbalances. This compound movement targets the shoulders and back muscle groups.
How to:
- Set up a bench with a dumbbell on either side. Place your right knee and right hand on the bench with your shoulder stacked over your wrist.
- Keep your left foot planted firmly on the floor and grip a dumbbell in your left hand with your palm facing your body with your arm fully extended. This is the starting position.
- Brace your core and row the dumbbell upward, keeping your elbow tucked and spine neutral.
- Pause at the top of the movement and squeeze before slowly lowering back to the starting position.
- Complete all of your reps on the left side before switching to the right, with your left hand and knee on the bench.
Single-arm dumbbell rows are one of the best pull exercises with dumbbells. This effective exercise can help build back strength and definition while developing other pull exercises. If you don’t have a bench (get one here), or you can do this workout by using a staggered stance and bent-over position.
5. Dumbbell Renegade Rows
Dumbbell renegade rows are a compound pull exercise that’s effective as a part of a HIIT circuit or bodybuilding accessory workout. This exercise combines a plank and dumbbell row while engaging the core for an effective full-body exercise.
How to:
- Set two dumbbells on the floor at shoulder-width apart. Get into the high plank position with one hand, gripping each dumbbell with shoulders stacked overhead.
- Brace your core, squeeze your glutes, and row the right dumbbell toward your chest with elbows tucked.
- Pause at the top of the movement, then lower back to the ground in a slow and controlled motion.
- Repeat the movement on the left. That’s one rep.
The key to perfecting this pull exercise is to maintain stability and your center of balance. Avoid rocking from side to side or shifting your weight by prioritizing form over speed. To take this exercise to the next level, add a push-up between rows.
6. Dumbbell Lateral Raises
When it comes to pull exercises with dumbbells, lateral raises often get overlooked. These are one of the best pull exercises for targeting the shoulders and can help build muscle strength and definition. This added power will translate to your push-ups, pull-ups, and other upper body pull exercises.
How to:
- Stand with feet hip-width apart and a dumbbell in each hand with your palms facing your body. The dumbbells should be resting against your thighs with arms fully extended.
- Roll your shoulders back, brace your core, and slowly lift the dumbbells upward and outward while keeping your arms extended.
- Stop when the dumbbells reach shoulder height, pause, and slowly lower back to the starting position. That’s one rep.
The key to this movement is eliminating compensations and momentum that could shift the focus to your traps. Pause between reps and keep the movement slow and controlled while both raising and lowering the dumbbells. Start with lighter dumbbells for this targeted exercise to ensure proper form.
7. Kettlebell Deadlift High Pull
The kettlebell deadlift high pull is one of the best combinations of upper and lower body pull exercises. It works the upper back, rear delts, core, glutes, hamstrings, and hips. Add this as a finisher to your pull day workout to push your muscles to the limit.
How to:
- Stand with your legs outside of shoulder-width in a sumo stance with a kettlebell centered between your legs.
- Hinge your hips back to grip the kettlebell with both hands with arms fully extended. Allow a slight bend in your knees.
- Pull the kettlebell upward in a straight path, allowing your elbows to bend while pointing slightly upward. Your hips should extend forward as your legs straighten to full extension.
- Pause when the kettlebell reaches chest height with your hands at approximately chin level.
- Reverse the movement until the kettlebell is resting on the ground. That’s one rep.
Maintain a neutral spine throughout the movement, avoiding any rounding in the upper back. Keep your chest up and your eyes forward throughout the entire movement.
8. Barbell Deadlift
The barbell deadlift is the king of pulling exercises. It’s one of the best indicators of overall body strength and engages the entire back muscle group, the posterior chain, and the core. Add this compound exercise to your strength training routine to build muscle mass, strength, and power.
How to:
- Stand with feet hip-width apart with the barbell over the midfoot. The barbell should not be touching your shins yet.
- Grab the bar in a mixed or overhand grip with hands placed approximately shoulder-width apart.
- Bend your knees until your shins just touch the bar.
- Pack your lats, roll your shoulders, brace your core and lift your chest while maintaining a neutral spine— then stand up with the bar.
- Pause at full extension with your hips engaged and shoulders back. Slowly reverse the motion until the plates touch the floor. That’s one rep.
Form trumps everything with this compound pulling exercise. Prioritize protecting your posterior chain, and don’t increase the weight until you can lift with good form.
Conclusion
Add these effective pull day exercises to your strength training routine to improve your full body strength and power. Remember to balance your pull exercises with push exercises for a well-rounded training regimen.
