Pull exercises are strength-training exercises that feature a concentric contraction—a muscular shortening that occurs as two connection points move closer together.
Biceps curls, hamstring curls, and lat pull down are examples of pull workouts.
Pull exercises are the polar opposite of push workouts, using eccentric contractions that entail stretching the muscle while regulating resistance as connection points are moved further apart.
The chest press and shoulder press are two examples of push exercises.
While some workouts are labeled as push or pull, the truth is that most exercises have both a concentric and eccentric phase.
The rising phase of a biceps curl, for example, is concentric (shortening), while the lowering phase is eccentric (lengthening).
A comprehensive strength training program should include both push and pull exercises.
Both eccentric and concentrated training help to build muscle mass and provide strength training benefits.
What exactly are the five pull exercises?
Workout for Pulling
Deadlifts. Here’s why deadlifts are one of my all-time favorite pull exercises.
- Cable Crunch from a seated position.
- Curl your biceps with the EZ-Bar.
- Dumbbell Deadlift with Stiff Legs
- Raises to the side.
A deadlift exercises the entire body, but especially the quadriceps, hamstrings, glutes, and back. If a barbell is available, you can use it.
If you don’t have any, utilize dumbbells or a kettlebell.
Stand shoulder-width apart with your feet shoulder-width apart and your weight in front of your thighs.
Tip forward from the hips, maintaining the back straight, while keeping the knees slightly bent.
As you raise your shoulders back and slightly down, you should also activate your lats.
Maintain a strong core. Lower the torso to the ground, keeping the weight close to the legs until it lands.
Return to the beginning position by squeezing the buttocks and hamstrings.
When you’re initially starting out, use less weight.
If you’re unfamiliar with the action, practice it with no weight and observe your form in a mirror.
To get a feel for how it will feel with a bar, attempt the movement using a PVC pipe or a broom.
When you lower the weight to the floor, be sure your back doesn’t droop forward and your shoulders stay away from your ears.
Rows with Dumbbells
Dumbbell rows (also known as bent-over rows) target the trapezius, rhomboids, and latissimus dorsi muscles in the middle back.
It also focuses on the shoulders’ backs (posterior deltoid). It’s best to do rows using a dumbbell, although a kettlebell can also be used.
To begin, stand with your feet hip-width apart and a dumbbell in one hand.
Hinge your hips forward until your body is nearly parallel to the floor.
Allow the weight to dangle beneath the chest, with the palm facing in towards the body’s midline.
Pull the weight up towards the ribs while keeping the core engaged.
Your elbow will elevate towards the ceiling as you draw up.
Lower the arm to the starting position, keeping it tight to the ribs.
Rows can be done as a single-arm workout or with both arms working at the same time for a greater challenge.
Pullover with Dumbbells
The chest and lats are targeted with a dumbbell pullover (the large wing-shaped muscles in the back).
You can add stability challenges to develop the core or glutes after you’re familiar with the exercise.
Lie facedown on a bench, one dumbbell in each hand.
Maintain a strong core so your back does not arch.
To begin, extend the weights back and over your head until they are fully extended behind (but not below) your head.
Extend your elbows but keep them supple.
After you’ve become used to one weight, attempt this exercise with two (one in each hand).
Lifting your bent knees over your hips so your feet are lifted can provide add stability and core challenge (with a 90-degree bend at the hips and the knees).
Your core will have to work harder to keep your lower body balanced and stable while your upper body moves with these changes.
Curls of the biceps
The biceps muscle on the front of the upper arm is targeted by a typical curl workout.
There are various biceps curl variations that can challenge you by integrating additional body parts.
Curls can be done using dumbbells, but they can also be done with barbells, cables, and kettlebells.
Stand with one weight in each hand to perform a biceps curl.
As you bend at the elbow joint and lift the weights towards the shoulders, keep your core engaged and your back firm.
Check to see if your elbows are drifting forward or out to the sides.
Return to the starting position gradually.
Reduce the weight and try again if you discover that you need to swing the weights to acquire enough momentum to lift them.
If this workout appears easy, consider integrating other moves to stimulate your full body.
Add a biceps curl to a lunge workout, for example.
Do a biceps curl while balancing on one leg to add a stability challenge. Is it too simple?
While doing curls, balance on one leg while standing on a BOSU.
Curl your legs
A hamstring curl strengthens the calf muscles, glutes, quads, and shins in addition to the back of the thigh (hamstring).
The majority of individuals perform hamstring curls on a leg curl machine at the gym, but this exercise can also be performed at home.
Lay face down on the bench to perform a curl on the machine.
Make sure the roller pad is sitting between your calf and heels on top of your lower leg.
Bending at the knee, contract the back of the thigh and lift the feet towards your glutes.
Maintain contact with the bench with your hips. Repeat with the feet slowly returning to the beginning position.
If you don’t have access to a machine, a dumbbell can be used instead.
Lay face down on a mat to do so. Between your feet, place a dumbbell.
Bending at the knees, lift the weight off the floor.
As you push the weight closer to your glutes, keep your ankles together to hang on to the weight.
Finally, hamstring curls with a fitness band can be done in a standing position.
Stand tall with your feet and knees close together, and if necessary, support yourself with a chair.
With your right foot, stand in the centre of the band to fasten it.
The other end should be looped around your left ankle.
Now, lift the left foot (bending at the knee) and bring it closer to the glutes while keeping the knees together and abs firm.
Control the movement as you raise, then return to the beginning position and repeat on the other side.
Raise Your Hands
The muscles of the upper body, notably the latissimus dorsi, are targeted in a classic pull-up exercise.
With a properly hung pull-up bar, this advanced exercise can be performed at home.
If you don’t have a bar or aren’t ready to do a full pull up, there are some alternatives you can try.
To begin, take an overhand grip on the bar.
The bar should be hung high enough that you must leap or step up on a bench to reach it.
Lift your body up, bending at the elbows, until your chin is level with the bar, with your body still hanging underneath you.
Hold for one to two seconds before returning to the beginning position and repeating.
If you have a pull-up bar at home but are unable to execute a full pull-up, you can accomplish the exercise with the help of a partner.
As you pull your chin to the bar, have a partner assist you or position one foot on a bench to aid your movement.
You can also strengthen the same muscles by doing a lat pulldown workout.
It’s worth noting that doing only the extending part of the pull up is a common variation.
Start with your chin at bar level (with the help of a chair or a partner to get your body in place) and then lower your body.
However, this variation focuses on the eccentric (pushing) component of the exercise rather than the concentric (pulling) phase.
Frequently Asked Questions (FAQ)
What are some pull exercises?
Pull-ups, back rows, deadlifts, rear shoulder flys, and bicep curls are examples of pull exercises.
Are lunges push or pull?
Squats, lunges, and leg presses are all pushes for your legs, but deadlift variations, glute bridges, and back extensions are all pulls.
Is triceps push or pull?
Pushing and pulling movements are performed by the following muscles: chest, shoulders, and triceps. Back, biceps, and forearms pulling