12 Pulling Exercises for Whole Body Strength Training

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introduction
Pulling exercises are strength-training exercises
which primarily involve pulling an object or
resisting an external force toward your
body. These exercises engage specific muscle
groups and promote various movements. Back pain
and injuries are a common concern among athletes.
Research indicates that including pulling
exercises in workout regimen is a great way to
build your back muscles and get rid of pain.
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Pulling Exercises Main Categories
Vertical Pulls Examples Pull-ups and lat
pulldowns. Target Muscle Groups Lats (latissimus
dorsi), biceps, trapezius, and rear
deltoids. Horizontal Pulls Examples Rows and
face pulls. Target Muscle Groups Rhomboids,
middle and lower trapezius, rear deltoids,
biceps, and forearms.
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Pulling Exercises Target Following Muscles

• The primary muscle groups targeted in pulling
  exercises include
• Latissimus Dorsi (Lats)
• Rhomboids
• Trapezius (Traps)
• Biceps Brachii

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Pulling Exercises Target Following Muscles

• The primary muscle groups targeted in pulling
  exercises include
• Posterior Deltoids
• Forearms
• Core Muscles

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Pulling Exercises Involve 3 Main Movements

• Concentric Contraction (Pulling Phase)
• Eccentric Contraction (Lengthening Phase)
• Isometric Contraction (Stabilization Phase)

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Upper Body Pulling Exercises

• Ring Rows
• Towel Pull-Ups
• Rope Climbs
• Single-Arm Dumbbell Rows with a Twist
• Bodyweight Rows on Suspension Straps

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Lower Body Pulling Exercises

• Sled Pulls
• Kettlebell Swings
• Farmers Walk with Trap Bar
• Tire Flips
• Sumo Deadlift High Pull

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Results to Expect from Pulling Exercises

• Improved Upper Body Strength
• Enhanced Posture
• Balanced Muscle Development

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