Pull exercises are an important part of a balanced strength-training program. They involve pulling resistance towards your body or moving your body towards a fixed point, helping train major muscles across your back, arms and shoulders.
The original EFM Glenelg article focuses on eight pulling movements that can be performed using gym equipment, free weights, kettlebells and bodyweight exercises.
At EFM Glenelg, we like pulling exercises because they can be adapted to almost every fitness level. A beginner might start with a light lat pulldown or supported row, while someone with more experience can progress towards pull-ups, heavier rows and more demanding free-weight variations.
The key is not simply performing more exercises. It is choosing movements that complement each other, learning good technique and progressively increasing the challenge as your strength improves.
What Is a Pulling Exercise?
A pulling exercise is a resistance movement where you pull a load towards your body or move your body towards a fixed object.
Common examples include rows, pull-ups, chin-ups, pulldowns and curls.
Some pulling exercises mainly involve the upper body. Others, such as deadlifts, involve the entire posterior chain and use a hip-hinge movement rather than a traditional upper-body pull.
The original article describes pulling exercises as a way to develop back and overall muscular strength.
In practical programming, we often divide upper-body pulling into two main patterns.
Vertical pulls include movements such as pull-ups and lat pulldowns. Horizontal pulls include barbell, dumbbell and cable rows.
Including both patterns gives you a more complete program because they challenge the back and arms from different positions.
You can then add smaller accessory exercises such as biceps curls where appropriate.
What Muscles Do Pull Exercises Work?
Pull exercises are often described as back exercises, but several muscles work together during most pulling movements.
Your latissimus dorsi, trapezius, rhomboids and rear shoulders contribute to many rows and pulldowns. The biceps and forearms also help bend and stabilise the elbow while your grip holds the resistance.
Some exercises recruit even more of the body.
For example, bent-over rows require your trunk and hips to maintain a stable position. Deadlifts train the glutes, hamstrings and spinal erectors while also requiring upper-back and grip strength.
This is why pulling exercises can be so efficient.
Instead of training one muscle at a time, compound pulling movements allow several muscle groups to contribute during the same exercise.
Current ACSM resistance-training guidance recommends training all major muscle groups at least twice per week for healthy adults and emphasises that consistent training matters more than unnecessarily complex routines.
Benefits of Pull Exercises
Pulling exercises can help build strength, muscle and control through the upper body while complementing pushing exercises such as bench presses, overhead presses and push-ups.
They are also useful for grip strength. Pull-ups, rows and deadlifts all require you to maintain contact with a bar, dumbbell or handle while performing the movement.
A balanced program should include both pushing and pulling patterns.
Australian movement guidelines recommend adults perform muscle-strengthening activity on two or more days per week. Pull exercises can contribute significantly to those sessions because several major muscle groups can be trained efficiently.
The original EFM Glenelg article also highlights the versatility of these movements, noting that pulling exercises can use bodyweight, resistance bands, bars and other forms of resistance.
The important part is choosing an exercise and resistance level appropriate for your current ability.
8 Best Pull Exercises at a Glance
These eight movements provide a useful combination of vertical pulling, horizontal pulling, arm training and posterior-chain strength.
| Exercise | Main Muscles | Movement Type | Beginner Option |
|---|---|---|---|
| Lat pulldown | Lats, biceps, upper back | Vertical pull | Light cable pulldown |
| Pull-up | Lats, biceps, upper back | Vertical pull | Assisted pull-up |
| Biceps curl | Biceps, forearms | Elbow flexion | Light dumbbell curl |
| Bent-over row | Lats, traps, rhomboids, biceps | Horizontal pull | Supported dumbbell row |
| Deadlift | Glutes, hamstrings, back, grip | Hip hinge | Dumbbell Romanian deadlift |
| Dumbbell pullover | Lats, chest, triceps | Shoulder extension | Light dumbbell pullover |
| Barbell shrug | Upper traps, grip | Scapular elevation | Dumbbell shrug |
| Renegade row | Back, arms, core | Horizontal pull | Bench-supported dumbbell row |
You do not need all eight in the same workout.
Three or four complementary movements can provide a much more manageable session.
1. Lat Pulldown
The lat pulldown is one of the most accessible pulling exercises because resistance can be adjusted easily.
It primarily trains the latissimus dorsi while the biceps and other upper-back muscles assist with the movement.
Sit securely at the machine and adjust the thigh pad so you remain stable. Grip the bar comfortably and pull it towards the upper chest while directing your elbows downwards.
Avoid leaning excessively backwards or using momentum to move more weight.
Control the return portion as your arms extend overhead.
The original article correctly identifies lat pulldowns as a useful exercise for building back strength, although its claim that they are the single most effective muscle-building exercise is too broad.
Research comparing different grip widths has found relatively small differences in latissimus activation between several common pronated grip positions.
This suggests that comfort and good technique may matter more than searching for a perfect grip width.
2. Pull-Ups
Pull-ups are a challenging bodyweight exercise that train your lats, biceps, upper back and grip while requiring your core to stabilise your body.
Begin by hanging from a secure pull-up bar with a grip that feels comfortable.
Pull your body upward by driving your elbows down and towards your sides. Try to avoid excessive swinging or using momentum.
Lower yourself under control.
If you cannot yet perform a full repetition, there is nothing wrong with using assistance.
Resistance bands, assisted pull-up machines or controlled pulldowns can help you develop the strength required for bodyweight repetitions.
Research comparing pull-ups and pulldowns shows that both involve many of the same muscle groups, although their movement mechanics and muscle activation patterns are not identical.
The original article also recognises pull-ups as an effective upper-body strength exercise.
Focus first on controlled repetitions before worrying about adding extra weight.
3. Biceps Curls
Biceps curls are different from many exercises on this list because they are primarily a single-joint movement rather than a large compound pull.
They still have value.
Your biceps already contribute during rows, pull-ups and pulldowns, but curls provide an opportunity to train elbow flexion more directly.
Stand or sit with a dumbbell in each hand. Keep your upper arms relatively stable while bending your elbows and bringing the weights upwards.
Lower the dumbbells slowly instead of simply letting them drop.
The original article’s instructions for this exercise are incorrect, describing a movement performed while lying on a bench with the legs raised. A standard dumbbell curl does not require this setup.
Choose resistance that allows your elbows to remain controlled rather than swinging your torso to move the weights.
For most people, biceps curls work best after larger compound exercises rather than at the beginning of a pulling session.
4. Bent-Over Rows
Bent-over rows are one of the most useful horizontal pull exercises for developing back strength.
They primarily train the lats, rhomboids, trapezius and biceps while requiring the trunk and hips to maintain a stable position.
Begin standing with the resistance in your hands.
Hinge at the hips while keeping your torso controlled. From this position, pull the barbell or dumbbells towards your body by driving your elbows backwards.
Lower the weight slowly.
The original article’s technique instructions incorrectly describe placing the palms on the floor and lowering the torso, which is not a standard bent-over row.
If maintaining the hip-hinge position is difficult, try a chest-supported row or one-arm dumbbell row instead.
These variations reduce the demand on your lower back while still training the major pulling muscles.
Avoid choosing such heavy resistance that every repetition becomes a full-body swing.
5. Deadlift
Deadlifts are often included on pull days, although technically they are primarily hip-hinge exercises rather than traditional upper-body pulling movements.
They train the glutes, hamstrings, spinal erectors and upper back while placing substantial demand on grip strength.
Stand with the load close to your body.
Hinge through your hips, establish a stable trunk and take hold of the bar or dumbbells. Push through the floor while extending your hips and knees until you are standing tall.
Return the weight under control by reversing the movement.
The original article’s deadlift instructions are incorrect. It describes beginning on the ground and raising the chest while keeping the thighs and buttocks in contact with the floor, which resembles a different exercise entirely.
Beginners may find dumbbell Romanian deadlifts or elevated deadlifts easier to learn.
Technique should always determine resistance. Do not sacrifice your position simply to lift a heavier load.
6. Dumbbell Pullover
The dumbbell pullover involves moving resistance through an arc from above the chest towards a position behind the head.
It can involve the latissimus dorsi, chest and triceps depending on technique and individual anatomy.
Lie securely on a bench and hold one dumbbell with both hands above your chest.
Maintain a slight bend in your elbows and gradually lower the dumbbell behind your head until you reach a comfortable range of motion.
Bring the weight back towards the starting position under control.
The original article describes using two dumbbells positioned beside the shoulders and lifting them towards the chest, which is not the usual pullover technique.
Do not force the dumbbell excessively far behind your head.
Shoulder mobility varies between people.
We would generally use pullovers as an accessory exercise after your main rows and pulldowns rather than treating them as the primary movement in a back workout.
7. Barbell Shrugs
Barbell shrugs primarily train the upper trapezius while also challenging grip strength.
They are simple to perform but frequently made more complicated than necessary.
Hold a barbell in front of your thighs with your arms straight.
Raise your shoulders upwards towards your ears, pause briefly, then lower them under control.
Avoid rolling your shoulders in circles.
The original article incorrectly instructs placing the barbell behind the neck and rotating the shoulders. This is unnecessary and is not how a standard barbell shrug is typically performed.
A dumbbell shrug can be an equally useful alternative.
Choose a weight that allows you to achieve controlled elevation of the shoulders without turning the exercise into a bouncing movement.
Shrugs can be added towards the end of a pull workout if additional upper-trapezius training suits your goals.
They are optional rather than essential because your traps already contribute during rows, deadlifts and other pulling exercises.
8. Renegade Row
The renegade row combines a dumbbell or kettlebell row with a plank position.
This makes it both a pulling exercise and a significant trunk-stability challenge.
Start in a high plank position with your hands supported on stable dumbbells or kettlebells.
Maintain a strong body position while rowing one weight towards your torso. Lower it under control before repeating on the other side.
Try to minimise excessive rotation through your hips.
The original article incorrectly recommends using momentum to row the kettlebell through the resistance. In practice, controlling rotation and avoiding momentum generally makes the exercise more useful.
Renegade rows are relatively advanced because your core and shoulders have to stabilise your body while one arm performs the row.
Beginners may receive more benefit from a supported one-arm dumbbell row first.
Once basic rowing strength and plank control improve, renegade rows can provide a useful progression.
Vertical Pulls vs Horizontal Pulls
A balanced pulling workout usually includes both vertical and horizontal movements.
Vertical pulls move your arms from an overhead position towards your torso. Pull-ups and lat pulldowns are the most common examples.
Horizontal pulls move resistance towards your body from the front. Rows fall into this category.
| Pull Pattern | Examples | Main Focus |
| Vertical pull | Pull-up, chin-up, lat pulldown | Lats, biceps, upper back |
| Horizontal pull | Barbell row, cable row, dumbbell row | Mid-back, lats, rear shoulders, biceps |
| Hip hinge | Deadlift, Romanian deadlift | Glutes, hamstrings, back |
| Arm accessory | Biceps curl | Biceps and forearms |
| Scapular movement | Shrug | Upper traps |
You do not need to overthink this structure.
Including one vertical pull and one horizontal pull in your upper-body training already provides a useful foundation.
Additional movements can then be selected according to your goals.
Pull-Ups vs Lat Pulldowns
Pull-ups and lat pulldowns train several of the same muscles, but they are not identical exercises.
In a pull-up, you move your body towards a fixed bar. During a pulldown, your body remains relatively stationary while you move the resistance.
Pull-ups therefore require greater whole-body control and are often more demanding for beginners.
Pulldowns have an important advantage because resistance can be adjusted easily.
If you cannot yet complete a bodyweight pull-up, you can still train the same general vertical pulling pattern using an appropriate pulldown load.
Research comparing chin-ups and lat pulldowns found differences in movement mechanics and muscle recruitment despite similarities in the muscles involved.
We see them as complementary exercises rather than competitors.
A beginner may start with pulldowns and assisted pull-ups. Later, unassisted pull-ups can become part of the program once enough strength has developed.
What Grip Should You Use for Pull Exercises?
Grip selection can change how an exercise feels, but you do not need to continually chase specialised grips to build your back.
For pulldowns, research comparing different pronated grip widths found relatively small differences in latissimus activation, with medium grip width allowing somewhat greater loads than some alternatives.
Another study comparing pulldown grip positions found that forearm orientation can affect muscle activation, but no variation completely isolates one muscle.
The practical takeaway is that several grips can work.
Use a position that feels comfortable at your shoulders, elbows and wrists.
Overhand, neutral and underhand grips can all have a place depending on the exercise.
Changing grip may also add variety over time, but you do not need a different grip every workout.
Good technique, appropriate resistance and progressive overload will usually matter more than small differences in hand position.
How Many Pull Exercises Should You Do?
More exercises do not automatically produce better results.
For many gym members, three or four pulling movements in one session can provide plenty of training.
A simple pull workout might include:
- Pull-ups or lat pulldowns
- Bent-over or supported rows
- Romanian deadlifts
- Biceps curls
This gives you vertical pulling, horizontal pulling, posterior-chain work and direct arm training without turning the session into an unnecessarily long list.
The exact number of exercises should depend on your weekly training volume.
Someone who trains the back twice each week may distribute exercises across both sessions rather than performing everything on one day.
ACSM’s updated 2026 resistance-training guidance emphasises training major muscle groups consistently and indicates that weekly volume can be adjusted according to goals rather than relying on a single perfect program.
Start with enough training to progress, then add more only when there is a clear reason.
How Many Sets and Reps Should You Do?
Your ideal sets and repetitions depend on whether your main goal is strength, muscle growth or general fitness.
For compound pulling exercises such as rows and pulldowns, two to four working sets can provide a practical starting point.
Moderate repetition ranges are often convenient.
For example, you might use 6 to 10 repetitions for heavier rows and 8 to 12 for pulldowns or dumbbell rows.
Smaller exercises such as curls or shrugs can often be performed comfortably for 10 to 15 repetitions.
These are guidelines rather than strict muscle-building rules.
ACSM’s 2026 position stand reviews evidence from more than 137 studies and more than 30,000 participants, with the broader conclusion that consistent resistance training and sufficient effort matter more than overly complicated programming.
Choose resistance that becomes challenging while still allowing your technique to remain consistent throughout the set.
Progressive Overload for Pull Exercises
Your body becomes more efficient at exercises you perform repeatedly.
If your goal is to continue building strength or muscle, the training challenge eventually needs to increase.
This is progressive overload.
Adding weight is one option, but it is not the only way to progress.
You can also perform additional repetitions, add a set, improve range of motion or complete the same exercise with greater control.
For example, imagine you perform lat pulldowns for three sets of eight repetitions.
Over several weeks, you may progress to three sets of ten or twelve using the same resistance.
Once that becomes manageable with good technique, you might increase the load slightly and begin building your repetitions again.
Keep a simple training record.
At EFM Glenelg, we find that tracking exercises, weights and repetitions gives members a clearer picture of progress than relying on memory.
Small improvements repeated consistently can add up substantially over several months.
How Often Should You Train Pulling Muscles?
You do not need a dedicated pull workout every day to build your back and arms.
For many people, training major muscle groups around twice per week can provide a practical starting point.
Australian guidelines recommend muscle-strengthening exercise on two or more days each week. ACSM’s current guidance similarly emphasises training all major muscle groups at least twice weekly.
That could mean two upper-body sessions, two full-body sessions or a push-pull-legs style routine.
Your exact schedule should fit your lifestyle and recovery.
Someone who trains Monday and Thursday may include pulling exercises in both sessions.
Another person might use one dedicated pull workout plus rows during another upper-body session.
There is no need to follow a particular split simply because it is popular online.
Choose a schedule you can maintain and that allows you to recover before repeating demanding sessions.
Are Pull Exercises Good for Beginners?
Yes. Pull exercises are highly suitable for beginners when the exercise and resistance are adjusted appropriately.
You do not have to start with pull-ups, heavy barbell rows or full deadlifts.
A beginner session might use lat pulldowns, chest-supported rows, light Romanian deadlifts and dumbbell curls.
These movements allow you to learn the basic patterns while controlling the amount of resistance.
As your strength develops, more challenging variations can be introduced.
At EFM Glenelg, we prefer this gradual approach rather than expecting beginners to copy experienced lifters.
A technically sound light row is much more useful than struggling through an exercise you are not ready to control.
If you are new to resistance training, explore our fitness services to learn more about structured training options.
Trainer support can also make learning these movements considerably easier.
Push Exercises and Pull Exercises
A balanced upper-body program should generally include both pushing and pulling movements.
Push exercises move resistance away from your body. Examples include bench presses, overhead presses and push-ups.
Pulling exercises bring resistance towards you or move your body towards a fixed object.
Neither category should completely dominate your program.
If you perform large amounts of chest and shoulder pressing but very little back training, your upper-body routine is incomplete.
We prefer to look at movement patterns as part of the broader program.
A simple week might include horizontal pushing, horizontal pulling, vertical pushing and vertical pulling.
This gives the major upper-body muscle groups opportunities to work in different ways.
If you want to build a more complete strength routine, read our guide to push exercises for beginners alongside this pull workout guide.
Push and pull training can complement each other very effectively when weekly volume and recovery are managed sensibly.
Common Pull Exercise Mistakes
Pulling exercises can become less effective when resistance is increased faster than technique improves.
One common mistake is using momentum.
During rows, people may swing the torso to move a weight that is too heavy. During pulldowns, excessive backward leaning can turn the exercise into something different from the intended movement.
Other common mistakes include:
- Using more weight than you can control
- Allowing shoulders to shrug excessively during rows
- Pulling pulldown bars behind the neck
- Swinging during pull-ups
- Rounding the back during loaded rows
- Treating every pull exercise as a biceps exercise
- Neglecting controlled lowering phases
- Changing exercises too frequently to measure progress
- Training through persistent joint or back pain
Good technique does not mean every repetition needs to look absolutely identical for every person.
Bodies differ.
The goal is to find a controlled movement that suits your anatomy and allows the target muscles to work effectively.
Do You Need Cardio to Build Muscle?
The original article states that muscle building requires both strength training and cardio. That statement is too absolute.
Resistance training is the primary exercise stimulus for increasing muscular strength and hypertrophy.
Cardiovascular exercise provides separate benefits for heart health, aerobic fitness and overall physical activity.
You can certainly include both.
Australian guidelines recommend regular moderate to vigorous physical activity alongside muscle-strengthening work.
The amount of cardio you perform should reflect your goals.
Someone training primarily for muscle growth might perform a moderate amount of cardiovascular activity while prioritising resistance training and recovery.
Another person focused on general fitness may divide their time more evenly.
Cardio does not need to be viewed as something that automatically interferes with muscle growth.
The key is managing total training volume and recovery appropriately.
Final Thoughts
Pull exercises are an important part of a balanced resistance-training program because they develop the back, biceps, forearms and other muscles involved in pulling movements.
Lat pulldowns, pull-ups, rows, deadlifts and curls can all contribute to strength and muscle development when they are performed with appropriate resistance and good technique.
You do not need all eight exercises in every workout.
Choose a vertical pull, horizontal pull and a few additional movements that match your goals. Keep track of your performance and gradually increase the challenge as you become stronger.
At EFM Glenelg, we have spent more than 15 years helping people develop practical training routines that suit their experience and fitness level.
If you are new to pulling exercises, start with movements you can control and focus on learning the technique before chasing heavier weights.
