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Pull Exercises

Build your back and arm strength

Pull exercises train your back, arms, and grip.
These movements improve posture and help with daily tasks like carrying bags, opening doors, and pulling yourself up.
Start at a level you can control. Progress when your reps feel smooth and stable.

HOW TO USE THIS PAGE

  • Pick one variation.
  • Aim for 8 to 15 reps.
  • Do 2 to 3 sets.
  • When it feels easy, move to the next level.

PULL PROGRESSION (EASIEST TO HARDEST)

TOWEL ROW (SEATED)

Sit on the floor with legs extended. Loop a towel around your feet and hold both ends. Pull your chest toward your feet.
Keep your back straight.

Best for: Complete beginners with limited equipment

BAND ROW

Attach a resistance band to a sturdy point. Pull the band toward your body.
Keep elbows close and squeeze your back.

Best for: Light resistance and controlled movement

CHAIR ROW (HIGH ANGLE)

Use a sturdy table, bar, or suspension trainer. Stand more upright and pull your chest toward your hands. The more upright you are, the easier it is.

Best for: Learning the pulling motion safely

CHAIR ROW (LOW ANGLE)

Walk your feet forward so your body is more horizontal. Pull your chest to the bar or edge.

Best for: Building strength toward harder rows

BENT KNEE INVERTED ROW

Lie under a bar or table. Keep knees bent and feet on the floor. Pull your chest up.

Best for: More load with some support

STRAIGHT LEG INVERTED ROW

Straighten your legs to increase difficulty. Keep your body in a straight line.

Best for: Full body pulling strength

FEET ELEVATED INVERTED ROW

Place your feet on a chair while pulling from a bar. This increases resistance further.

Best for: Strong intermediate level

NEGATIVE PULL-UPS

Jump or step to the top position of a pull-up. Lower yourself down slowly. Focus on control.

Best for: Building strength for full pull-ups

ASSISTED PULL-UPS

Use a band or assistance to perform full reps. Pull your chin over the bar, then lower down.

Best for: Transitioning to unassisted pull-ups

FORM TIPS

  • Pull your chest to the bar or hands
  • Keep shoulders down and back
  • Move with control
  • Avoid swinging

PROGRESSION TIP

If you can do 15 clean reps, move to a harder variation.
If you cannot reach 8 reps, choose an easier level.
This progression builds strong, balanced back muscles over time. It also helps improve posture and reduces the effects of long periods of sitting.

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