FUNDAMENTALS

PULL
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PULL
Although the deadlift is often classed as a “pull”
exercise, this PDF concentrates on upper body
pulling movements.

Pulling exercises are performed horizontally (bent-

over rows, single-arm rows), vertically, either pulling
upwards (upright row) or downwards (pull-up or lat
pull down).

We can perform horizontal pulls on resistance

machines such as a seated cable row or with
resistance bands attached to a sturdy structure.
However, when working with free weights, we adopt
a bent-over position to replicate the horizontal
pulling action while working against gravity.
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MUSCLES WORKED
The primary muscles worked during horizontal pulls are the latissimus dorsi, rhomboids, middle trapezius, posterior deltoids, and
biceps. Therefore, upper pull sessions are often described as “back and biceps” sessions. They also work the forearm muscles
intensely and are great for building grip strength.

During a vertical pull in an upwards motion (upright row), the primary muscle worked is the upper trapezius. During a vertical pull in
a downwards motion (lat pulldown/pull up), the primary muscle worked is the latissimus dorsi.
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DELTOID
The deltoid is situated on the side of the upper arm. However,
we split the deltoid into three main sections:

• Anterior (Front) Deltoid.

• Medial (Middle) Deltoid.
• Posterior (Rear) Deltoid.

The anterior deltoid is involved in pressing actions, both

horizontal and overhead.

The medial deltoid is involved in pressing overhead. These

fibres abduct the shoulder – the lateral raise exercise is a
perfect example of working this action.

The posterior deltoid is involved in pulling actions, specifically

horizontal pulls or rear fly type exercises.
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PULL-UP
Pull-ups involve pulling yourself up on a bar with your
forearms pronated and your palms facing away from you.

On the other hand, Chin-ups involve the same action, but

with the forearms supinated and your palms facing you.
Therefore, there is far more biceps engagement, and
people tend to feel they can contract their lats harder,
making the chin-up easier than the pull-up.

Both variations are brilliant exercises. However, pulling

from a pronated grip is generally more specific to real-life
and sporting situations like climbing a wall or rock climbing.
Therefore, the pull-up is often considered to be the primary
variation.

I suggest using both variations and using a neutral grip

(palms facing each other), which are often built into various
pull-up bar setups or rigs.
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INVERTED ROW
Inverted rows are a fantastic exercise to build pulling and
grip strength.

Inverted rows can be performed on suspension trainers or

even just a rope or towel looped around a sturdy structure
(completing any form of pull-up or row with a towel is great
for grip strength). However, the movement is far more
intense using a barbell on a rack.

To perform an inverted row with the barbell, set the barbell

up on the J-cups or a set of spotter bars/pins around mid-
thigh height. From there, lie underneath the barbell so that
your head is on the opposite side of the rack to the J-cups.
Setting yourself up in this way results in you pulling the
barbell back into the J-cups' uprights and making for a
much more secure position.

Note: You can have your knees straight or bent.

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BENT-OVER ROW
The bent-over row is the primary lift when it comes to
upper body pull, often being described as one of the BIG 4:
Squat, Press, Deadlift, Bent-Over Row.

A pronated grip is often used for barbell rows as this is the

grip most commonly used with other barbell exercises.
However, a supinated grip will place more emphasis on
your biceps, and the EZ bar is often used for comfort on
the wrists.

Using a supinated grip pulls your elbows in and therefore,

is a great exercise for building the mid-back and
rhomboids. Whereas during a bent-over row with a
pronated grip, you will often find you can get more
eccentric loading through the latissimus dorsi.
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PENDLAY ROW

The Pendlay row is a bent-over row variation named after

weightlifting coach Glenn Pendlay. It is very similar to the
bent-over row. However, the barbell is pulled from the floor.
Therefore, you maintain a more hinged position with your
torso parallel (or just above) to the floor.

Pulling a dead weight from the floor results in a much more

explosive pull compared to the conventional bent-over row.
Therefore, it is great for building powerful back muscles.
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UPRIGHT ROW

Upright rows involve standing upright and pulling a weight

from your hips up towards your chin.

A narrow grip is commonly used. However, I prefer to use a

slightly wider than shoulder-width (clean grip) or wide
snatch grip to perform the lift. This is because a wider grip
minimizes the negative stress on the shoulder joints.

When we perform an upright row with a narrow grip, there

is considerable shoulder abduction. Some lifters may find
this aggravates their shoulders (not all and it is fine to
perform a narrow grip upright row) – lifters sometimes
complain of an impingement (pinching) feeling at the top of
their shoulder(s) (subacromial impingement).
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INCLINE BENCH ROW

The incline bench row is a free weight row that allows the
lifter to deload the lower back while overloading the upper
back.

More emphasis is often placed on mind-muscle connection

during an incline bench row, concentrating on the
rhomboids and maximizing time under tension and
metabolic stress.

You can also pause at the top of the movement (often

referred to as a batwing row), which is a brilliant technique
for any lifter who struggles to connect with the muscles that
retract the scapula.

During an incline bench row, you can remain in a neutral

grip throughout the entire range of motion or have your
palms facing you (pronated grip) at the bottom and turn
your palms inwards at the top.
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SINGLE-ARM ROW
Single-arm rows are great for both single-arm pulling
strength and overall shoulder and upper back health.
Like most rows, the single-arm row can be performed
strictly or with a jerking action.

When the single-arm row is performed strictly with no

movement in the torso, it acts as a great anti-rotation and
anti-flexion exercise because the core muscles work hard
to maintain the positioning.

When a jerking action is used, the lifter can lift more weight
and it help to build an explosive pull.

Single-arm rows can be performed in a wide or split

stance, with one arm supporting you on a bench (3-point
row). However, you can also place the same side's knee
on the bench to provide more support.
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SHRUG
Shrugs isolate elevation and depression of the shoulders
under load, working the upper trapezius (traps) muscles.
The upper traps are crucial when performing powerful
vertical pulls. They also help to support the neck by
resisting and transferring forces (strike to the head). This
makes the trapezius incredibly important for overall
strength development, strength sports, and full-contact
sports.

Dumbbells can be used effectively for shrugs, but if you

have access to a hex (trap) bar, I recommend using it as it
places your hands away from your sides and allows you to
lift heavier loads – a straight barbell can be used but is
more awkward.

A common fault during shrugs is pushing your head down.

Instead, you should aim to keep your chest and head high
while your shoulders elevate.
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