If you want to add a new dimension to your training, there’s nothing better than a pull exercise. Not only do they offer a variety of benefits, but they’re also great for working multiple muscle groups at the same time.
With so many different options to choose from, there’s no excuse not to give pull exercises a go. In this article, we’ll be looking at the five best pull exercises, along with the benefits they offer. So, without further ado, let’s get started!
As we mentioned, there are a number of different pull exercises to choose from. However, we’ve narrowed it down to just five of the best for you to try
Pull-ups are a basic, yet effective exercise that everyone should know. They can be used for muscular development as well as strength training. Pull-ups will help your muscles get in proper shape, building muscles and transforming your body into one that is both more attractive and healthier. This workout is by no means easy though—you’ll need to work at it!
To do this exercise:
- Start by gripping the bar at shoulder width.
- Hang from the bar with your feet off the ground and your body straight.
- Pull yourself up until your chin is over the bar.
- Lower yourself back to the starting position.
The pull up requires more muscle work than other weight training exercises and it really brings out the muscle definition in your body. Although some people might not be able to do one, the important thing is to start slow and take it easy.
Don’t get stressed over not being able to do one—just keep practicing at it and you’ll eventually be able to do ten pull ups.
Chin-ups are a great exercise to build upper body strength and muscle. Many people do not realize that chin-ups are also good for your lower back, core and shoulders as well.
Chin-ups are a much more advanced form of pull up, which is why most people refer to chin-ups as ‘overhead pull ups’. If you’re familiar with modern day bodybuilding where better training movements means larger biceps and triceps.
Here is how you do this exercise:
- Start by hanging from a chin-up bar with your palms facing away from you and your hands shoulder-width apart.
- Bend your knees and cross your ankles behind you.
- Keeping your core engaged, begin to pull your body up towards the bar, leading with your chin.
- Once your chin clears the bar, continue pulling until your upper chest touches the bar.
- Reverse the motion and lower yourself back to the starting position.
The chin-up exercise is a back and arm strengthening exercise performed by millions of people worldwide. Chin ups are an excellent exercise for strengthening the back and arms, plus they build muscle in the abdominal area, including the abdominals and obliques (side abs).
These muscles work together to shorten your torso during a curl. Chin ups can be done either with a vertical (supinated) grip or slightly angled (pronated) grip.
You should choose which version of this move you would like based on what other abdominal and ab exercises you are doing in your routine. Throwing some chin ups into the mix will be a great addition to any workout plan!
Seated cable rows
Seated cable rows are great for improving posture and for activating the core. These exercises can be used to help with a myriad of common issues such as back pain, spinal stenosis and scoliosis.
Seated Cable Rows can effectively target the entire abdominal region, as well as the upper and lower body all at once.
Here is how you do this exercise:
- You will need a low pulley, a weight and a seat.
- Sit on the seat with your back straight and your feet firmly on the ground.
- Grasp the low pulley with both hands, making sure that your palms are facing each other.
- Pull the low pulley towards you, contracting your back muscles as you do so.
- Slowly return to the starting position and repeat for reps
Seated cable rows are a great way to build up your back muscles. They can also be used to work on specific areas of your back. For example, narrow-grip seated cable rows can be used to focus on the lower portion of your lats, and wide-grip seated cable rows will focus on your upper lats.
Proper technique is also important to avoid straining your rotator cuff or causing bulging from the delts or traps. If you have time, use a full range-of-motion, but if your goal is more about strength than muscle mass, take a quicker route and drop the weight by 15 percent or so.
Lat pulldowns are one of the most effective training exercises you can do for your entire body. They are an effective exercise because they work on all of the major muscle groups in your back with just one move (you won’t have to worry about multiple sets or changing positions).
Here is how you do proper lat pulldown exercises:
- Sit down in front of a lat pulldown machine, and adjust the knee pads so that they are properly positioned for your height.
- Grasp the lat pulldown bar with an overhand grip, and position your hands about shoulder-width apart.
- As you exhale, slowly pull the bar down to your chest, making sure to keep your back and shoulders straight throughout the movement.
- Once the bar reaches your chest, hold for a count of one, and then slowly return the bar to the starting position.
Those who are looking to bulk up the size of their chest muscles would be wise to include the lat pulldown exercise in their workout program.
It is a terrific exercise for building up all over the chest and while it will also help strengthen your back, lat pulldowns are particularly useful as a way to target the pectoralis muscles.
The strong and stable chest muscles that one builds through the regular practice of lat pulldowns will improve your posture and body shape and contribute toward overall health and well-being.
The bent-over row is an exercise that targets the lats (back muscles) and upper back. This movement is one of the most popular exercises in the world of weightlifting and bodybuilding.
Bent-over rows help to build your arms, back, chest and shoulders all at once.
Here is how you do this exercise:
- Stand with your feet hip-width apart and hold a dumbbell in each hand.
- Bend forward at the hips and lower your torso until it is parallel to the floor.
- Let the dumbbells hang at arm’s length from your shoulders.
- Bend your knees slightly and keep your back straight throughout the exercise.
- Pull the dumbbells to your sides, leading with your elbows, until they touch the front of your thighs.
- Pause for a moment and then slowly lower the dumbbells back to the starting position.
This exercise works well for targeting all the muscles in the back of your torso, as well as your outer shoulders and arms. It can be performed with many different types of weights or bars, from light dumbbells to heavy barbells. However, if you have lower back issues, it may be hard to perform properly.
The pull is one of the most challenging and demanding exercises out there, but the results are well worth it. In this article, we have reviewed the principles of the pull, as well as presented several exercises to help you progress in this difficult but rewarding endeavor.
If you work diligently on these exercises over time, you will improve your back health, build a stronger upper body, and become more fit and healthy as a whole.