Pull Exercises 46

  • Incline Barbell Rows

    Incline barbell rows focus on the traps, rhomboids, and rear delts, helping to build strength and size in the upper back. This variation offers greater isolation and range of motion.

    Back
    trapezius, rhomboids, rear deltoids

    Intermediate

  • Dumbbell Fly

    The dumbbell fly is a focused isolation exercise that targets the pectoralis major, improving chest definition, size, and strength.

    Chest
    Pectoralis Major

    Intermediate

  • Deadlift

    The deadlift is a full-body compound exercise that strengthens the back, glutes, and hamstrings, making it a cornerstone of strength training.

    Hamstrings, Gluteus Maximus, Erector Spinae

    Intermediate
    Advanced

  • Romanian Deadlift

    The Romanian deadlift is a compound exercise targeting the hamstrings and glutes, ideal for building lower body strength and improving flexibility.

    Hamstrings, Gluteus Maximus, Erector Spinae

    Intermediate

  • Bicep Curl

    The bicep curl is a classic isolation exercise that builds arm strength and muscle definition.

    Upper body
    Biceps

    Beginner

  • Barbell Curl

    The barbell curl is a classic isolation exercise for building biceps strength and size.

    Upper arm
    Biceps, Biceps brachii

    Beginner

  • Hammer Curls

    Hammer curls target the biceps, brachialis, and forearms using a neutral grip. This isolated exercise is excellent for arm strength and definition.

    Upper arm
    biceps, brachialis, forearms

    Beginner

  • Concentration Curl

    The concentration curl is an isolated exercise that targets the biceps, ensuring maximum muscle engagement by eliminating momentum.

    Upper arm
    Biceps, Biceps brachii

    Intermediate

  • Wrist Curls

    Wrist curls are a great isolation exercise for building forearm strength and improving grip endurance.

    Lower arm
    Flexor Carpi Radialis, Palmaris Longus

    Beginner

  • Reverse Wrist Curls

    Reverse wrist curls are ideal for building forearm strength and enhancing grip balance by focusing on the extensors.

    Lower arm
    Extensor Carpi Radialis

    Beginner

  • Standing Hammer Curls

    Standing hammer curls are an effective way to build arm strength and size by engaging both the biceps and the brachioradialis.

    Arms
    Biceps, Biceps brachii, Brachioradialis

    Beginner
    Intermediate

  • Zottman Curl

    Zottman curls are an effective exercise for building arm strength and size by combining traditional and reverse curls into one powerful movement.

    Biceps, Biceps brachii, Brachioradialis, Flexor Carpi Radialis

    Intermediate

  • Wrist Roller

    The wrist roller is a great tool for building forearm strength, endurance, and improving grip by targeting both flexor and extensor muscles.

    Lower arm
    Forearm Flexors, Forearm Extensors

    Intermediate

  • Reverse Curl

    Reverse curls are a great way to build forearm strength, improve grip, and enhance the brachioradialis muscle.

    Lower arm
    Brachioradialis

    Beginner
    Intermediate

  • Reverse Grip Barbell Bicep Curls

    Reverse grip barbell bicep curls are ideal for building forearm strength, improving grip, and enhancing the brachialis muscle.

    Arms
    Brachialis, Forearm Extensors

    Intermediate

  • Standard Pull-Up

    The standard pull-up is a powerful compound exercise for building upper-body strength and improving endurance, focusing on the lats, biceps, and forearms.

    Upper body
    Latissimus Dorsi, Biceps Brachii

    Intermediate

  • Pull Up

    Pull-ups are one of the best compound exercises for building upper-body strength and muscle mass, targeting the lats, biceps, and shoulders.

    Upper body
    Latissimus Dorsi, Biceps, Biceps brachii, Shoulders

    Intermediate
    Advanced

  • Chin-Up

    Chin-ups are a great compound exercise for building upper-body strength, focusing on the biceps and latissimus dorsi.

    Upper body
    Biceps, Biceps brachii, Latissimus dorsi

    Intermediate

  • Wide-Grip Pull-Up

    Wide-grip pull-ups are great for increasing upper-body strength and width by placing greater emphasis on the latissimus dorsi.

    Upper body
    Latissimus Dorsi

    Intermediate
    Advanced

  • Neutral-Grip Pull-Up

    Neutral-grip pull-ups are a great compound exercise for building upper-body strength while reducing strain on the shoulders.

    Upper body
    Latissimus Dorsi, Biceps Brachii

    Intermediate

  • Commando Pull-Up

    Commando pull-ups are an advanced compound exercise that targets the lats and core while adding a rotational challenge.

    Upper body
    Latissimus Dorsi, Core

    Advanced

  • Cable Bicep Curl

    Cable bicep curls are great for maintaining constant tension on the biceps, leading to effective muscle growth and hypertrophy.

    Upper arm
    Biceps, Biceps brachii

    Beginner
    Intermediate

  • Preacher Curl

    Preacher curls are great for isolating the biceps, ensuring strict form and effective hypertrophy.

    Upper arm
    Biceps, Biceps brachii

    Intermediate

  • Preacher Curl

    Preacher curls are great for isolating the biceps, ensuring strict form and effective hypertrophy.

    Upper arm
    Biceps, Biceps brachii

    Intermediate

  • Lateral Raise

    Lateral raises are great for isolating the lateral deltoids, helping to build broader, more defined shoulders.

    Shoulders
    Lateral Deltoid

    Beginner
    Intermediate

  • Bent-Over Lateral Raises

    Bent-over lateral raises are a great exercise for building the rear deltoids and upper back, improving posture and shoulder stability.

    Shoulders
    Rear Deltoids

    Intermediate

  • Front Raise

    Targets the anterior deltoids, also engaging the serratus anterior and upper chest, making it ideal for shoulder development.

    Shoulders
    Anterior Deltoid

    Beginner
    Intermediate

  • Reverse Fly

    Focuses on the posterior deltoids and upper back, improving shoulder balance and posture.

    Shoulders
    Posterior Deltoid

    Intermediate

  • Upright Row

    Targets the deltoids and trapezius muscles, enhancing shoulder and upper back strength.

    Shoulders
    Medial Deltoid, Trapezius

    Intermediate

  • Shrugs

    Primarily targets the trapezius muscles, with benefits for the upper back and posture.

    Shoulders
    Trapezius

    Beginner
    Intermediate

  • Barbell Shrugs

    Focuses on the trapezius muscles by elevating the shoulders, improving upper back strength and posture.

    Trapezius

    Beginner
    Intermediate

  • Face Pull

    Targets the posterior deltoids and the muscles of the upper back, emphasizing shoulder health and posture.

    Shoulders
    Posterior Deltoid, Trapezius

    Intermediate

  • Lat Pull-down

    A go-to move for a V-shaped back, the lat pull-down works your lats and upper back for strength and muscle growth.

    Upper body
    Latissimus Dorsi

    Beginner
    Intermediate

  • Hanging Leg Raise

    An advanced core exercise that targets the lower abdominals and improves core strength and control.

    Rectus Abdominis, Hip Flexors

    Intermediate
    Advanced

  • Hanging Knee Raises with Twist

    An advanced exercise for strengthening the lower abs and obliques, enhancing core stability and rotational power.

    Obliques, Rectus Abdominis

    Intermediate
    Advanced

  • Bent-Over Row

    A highly effective exercise for building back strength and size, focusing on the lats, rhomboids, and traps.

    Back
    Latissimus Dorsi, Rhomboids, Trapezius

    Intermediate

  • Seated Cable Row

    An effective exercise for building thickness in the mid-back and improving posture and strength.

    Back
    Rhomboids, Latissimus Dorsi

    Beginner
    Intermediate

  • Reverse Crunches

    A great exercise for isolating the lower abs and improving core strength.

    Rectus Abdominis (lower part)

    Beginner
    Intermediate

  • Cable Crunches

    A great core exercise for building strength and definition in the rectus abdominis.

    Rectus Abdominis

    Beginner
    Intermediate

  • T-Bar Row

    An essential exercise for developing back strength and thickness, targeting the middle and upper back.

    Back
    Latissimus Dorsi, Rhomboids, Trapezius

    Intermediate

  • Single-Arm Dumbbell Row

    Isolates one side of the back at a time, focusing on the lats and increasing unilateral strength.

    Back
    Latissimus Dorsi

    Beginner
    Intermediate

  • Back Extension

    Also known as hyperextension, this exercise strengthens the lower back muscles, particularly the erector spinae, using a hyperextension bench.

    Back
    Erector Spinae

    Beginner
    Intermediate

  • Hamstring Curl

    Isolates the hamstrings, useful for building muscle balance between the front and back of the leg.

    Upper leg
    Hamstrings

    Beginner
    Intermediate

  • Leg Curl

    Leg curls are great for isolating your hamstrings, helping with strength, stability, and aesthetics in the back of your legs.

    Legs
    Hamstrings

    Beginner
    Intermediate

  • Seated Lateral Raise

    Seated lateral raises help isolate the lateral deltoids, enhancing shoulder width and definition.

    Shoulders
    Lateral Deltoid

    Beginner

  • Rear Lateral Raise

    Rear lateral raises are ideal for isolating the posterior deltoids, improving shoulder stability, and enhancing posture.

    Shoulders
    Posterior Deltoid

    Beginner