Pull Exercises 45

  • Incline Barbell Rows

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

    Back
    Trapezius
    Rhomboids
    rear deltoids
    Intermediate

  • Dumbbell Fly

    Stretch and contract your chest muscles using dumbbells.

    Chest
    Chest
    Intermediate

  • Deadlift

    Lift a barbell from the ground to your hips using proper form.

    Legs
    Back
    Hamstrings
    Glutes
    Spinal Erectors
    Intermediate
    Advanced

  • Romanian Deadlift

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

    Back
    Legs
    Hamstrings
    Glutes
    Spinal Erectors
    Intermediate

  • Bicep Curl

    Lift dumbbells by curling your arms to work the biceps.

    Arms
    Biceps
    Beginner

  • Barbell Curl

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

    Upper arm
    Biceps
    Beginner

  • Hammer Curls

    1. Stand upright with a dumbbell in each hand, palms facing each other. 2. Keep your elbows close to your torso and curl the dumbbells upward. 3. Lower them back down with control to the starting position.

    Upper arm
    Biceps
    Brachialis
    Forearms
    Beginner

  • Concentration Curl

    Laser-target your biceps with strict, controlled reps.

    Upper arm
    Biceps
    Intermediate

  • Wrist Curls

    Build forearm strength and grip with controlled wrist flexions.

    Lower arm
    Flexor Carpi Radialis
    Palmaris Longus
    Beginner

  • Reverse Wrist Curls

    Strengthen your forearm extensors with this simple exercise.

    Lower arm
    Extensor Carpi Radialis
    Beginner

  • Standing Hammer Curls

    Strengthen your biceps and forearms with this classic move.

    Arms
    Biceps
    Forearms
    Brachioradialis
    Beginner
    Intermediate

  • Zottman Curl

    Combine regular and reverse curls for biceps and forearm gains.

    Lower arm
    Upper arm
    Biceps
    Intermediate

  • Wrist Roller

    Build forearm strength by rolling a weight up and down.

    Lower arm
    Forearm Flexors
    Forearm Extensors
    Intermediate

  • Reverse Curl

    Strengthen your forearms and biceps with a reverse grip.

    Lower arm
    Brachioradialis
    Beginner
    Intermediate

  • Reverse Grip Barbell Bicep Curls

    Strengthen your forearms and biceps with a reverse grip curl.

    Arms
    Brachialis
    Forearm Extensors
    Intermediate

  • Standard Pull-Up

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

    Back
    Arms
    Lats
    Biceps
    Intermediate

  • Pull Up

    Build upper-body strength with this classic bodyweight exercise.

    Back
    Arms
    Lats
    Biceps
    Shoulders
    Intermediate
    Advanced

  • Chin-Up

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

    Back
    Arms
    Biceps
    Lats
    Intermediate

  • Wide-Grip Pull-Up

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

    Back
    Arms
    Lats
    Intermediate
    Advanced

  • Neutral-Grip Pull-Up

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

    Back
    Arms
    Lats
    Biceps
    Intermediate

  • Commando Pull-Up

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

    Back
    Arms
    Lats
    Core
    Advanced

  • Cable Bicep Curl

    Maximize bicep growth with constant tension using a cable machine.

    Upper arm
    Biceps
    Beginner
    Intermediate

  • Preacher Curl

    Isolate your biceps with controlled preacher curls.

    Upper arm
    Biceps
    Intermediate

  • Lateral Raise

    Sculpt your shoulders with this lateral raise exercise.

    Shoulders
    Lateral Deltoid
    Beginner
    Intermediate

  • Bent-Over Lateral Raises

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

    Shoulders
    Rear Delts
    Intermediate

  • Front Raise

    Strengthen your front shoulders and upper chest with front raises.

    Shoulders
    Anterior Deltoid
    Beginner
    Intermediate

  • Reverse Fly

    Strengthen your rear shoulders and upper back with reverse flys.

    Shoulders
    Posterior Deltoid
    Intermediate

  • Upright Row

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

    Shoulders
    Medial Deltoid
    Trapezius
    Intermediate

  • Shrugs

    Strengthen your traps with simple shoulder shrugs.

    Shoulders
    Trapezius
    Beginner
    Intermediate

  • Barbell Shrugs

    Strengthen your traps by performing barbell shrugs.

    Upper Back
    Traps
    Beginner
    Intermediate

  • Face Pull

    Improve shoulder health and posture with face pulls.

    Shoulders
    Posterior Deltoid
    Trapezius
    Intermediate

  • Lat Pull-down

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

    Back
    Arms
    Lats
    Beginner
    Intermediate

  • Hanging Leg Raise

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

    Core
    Rectus Abdominis
    Hip Flexors
    Intermediate
    Advanced

  • Hanging Knee Raises with Twist

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

    Core
    Obliques
    Rectus Abdominis
    Intermediate
    Advanced

  • Bent-Over Row

    A compound exercise that targets multiple back muscles.

    Back
    Lats
    Rhomboids
    Trapezius
    Intermediate

  • Seated Cable Row

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

    Back
    Rhomboids
    Lats
    Beginner
    Intermediate

  • Reverse Crunches

    A simple yet effective core exercise targeting the lower abs.

    Core
    Rectus Abdominis (lower part)
    Beginner
    Intermediate

  • Cable Crunches

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

    Core
    Rectus Abdominis
    Beginner
    Intermediate

  • T-Bar Row

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

    Back
    Lats
    Rhomboids
    Trapezius
    Intermediate

  • Single-Arm Dumbbell Row

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

    Back
    Lats
    Beginner
    Intermediate

  • Back Extension

    Also called hyperextension, it's a key exercise for strengthening the lower back and improving spinal stability.

    Back
    Spinal Erectors
    Beginner
    Intermediate

  • Hamstring Curl

    A key isolation exercise for strengthening the hamstrings.

    Upper leg
    Hamstrings
    Beginner
    Intermediate

  • Leg Curl

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

    Legs
    Hamstrings
    Beginner
    Intermediate

  • Seated Lateral Raise

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

    Shoulders
    Lateral Deltoid
    Beginner

  • Rear Lateral Raise

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

    Shoulders
    Posterior Deltoid
    Beginner