Pull Exercises ⁵²

Perform incline barbell rows to target the upper back and traps.

Stretch and contract your chest muscles using dumbbells.

Build full-body strength and improve your posture.

Lower the barbell while keeping your legs straighter than in a conventional deadlift.

Lift dumbbells by curling your arms to work the biceps.

Lift a barbell by curling your arms to work the biceps.

Boost your arm strength and definition.

Laser-target your biceps with strict, controlled reps.

Build forearm strength and grip with controlled wrist flexions.

Strengthen your forearm extensors with this simple exercise.

Strengthen your biceps and forearms with this classic move.

Combine regular and reverse curls for biceps and forearm gains.

Build forearm strength by rolling a weight up and down.

Strengthen your forearms and biceps with a reverse grip.

Strengthen your forearms and biceps with a reverse grip curl.

A classic upper-body exercise targeting the back, biceps, and forearms.

Build upper-body strength with this classic bodyweight exercise.

A powerful upper-body exercise focusing on biceps and back.

Target your lats more intensely with this wide-grip pull-up.

Reduce shoulder strain while building strength with neutral-grip pull-ups.

An advanced variation targeting lats and core with a side-to-side motion.

Maximize bicep growth with constant tension using a cable machine.

Isolate your biceps with controlled preacher curls.

Sculpt your shoulders with this lateral raise exercise.

Target your rear delts and upper back with this effective exercise.

Strengthen your front shoulders and upper chest with front raises.

Strengthen your rear shoulders and upper back with reverse flys.

Lift the barbell towards your chin to target shoulders and traps.

Strengthen your traps with simple shoulder shrugs.

Strengthen your traps by performing barbell shrugs.

Improve shoulder health and posture with face pulls.

Pull down the bar to build a wider back. Perfect for hitting those lats hard.

A challenging move to strengthen your lower abs and build core stability.

A tough core move that hits your lower abs and obliques through a twist.

A compound exercise that targets multiple back muscles.

An isolation exercise that targets the mid-back muscles for improved strength and posture.

A simple yet effective core exercise targeting the lower abs.

An isolation exercise that builds core strength using a cable machine.

A compound exercise for building a strong, thick back using a T-bar machine or barbell.

A great exercise for building unilateral strength and isolating one side of the back.

Strengthen your lower back and improve your posture.

A key isolation exercise for strengthening the hamstrings.

Sit or lie on the leg curl machine, and lift your legs up towards your butt, focusing on squeezing your hamstrings.

A classic hinge exercise that works your lower back, hamstrings, and glutes, improving flexibility and strength.

A simple yet effective exercise to shape and strengthen your shoulders.

A great isolation exercise to strengthen the rear deltoids and improve posture.

Build strong, sculpted arms with this focused bicep exercise.

Strengthen your back and improve posture with this effective exercise.

Strengthen your back and improve posture with this effective row variation.

Strengthen your hamstrings and improve your lower body stability.

Strengthen your back and improve your posture with this effective exercise.

Build strong, sculpted arms with this classic move.