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Pull Workout
EXERCISES.

A focused movement library for pull workout. Select any exercise to open its complete technique, muscle, and video guide.

Pull Workout training session

20 MOVEMENTS

PULL WORKOUT

Start with movements you can perform with control. Open a card for detailed form guidance.

Pull-Up exercise
01

Pull-Up

4 × 5–8 · All levels

Lat Pulldown exercise
02

Lat Pulldown

4 × 8–10 · All levels

Dumbbell Row exercise
03

Dumbbell Row

4 × 10 / side · All levels

Seated Cable Row exercise
04

Seated Cable Row

3 × 10–12 · All levels

Chest-Supported Row exercise
05

Chest-Supported Row

3 × 8–10 · All levels

Straight-Arm Pulldown exercise
06

Straight-Arm Pulldown

3 × 12 · All levels

Face Pull exercise
07

Face Pull

3 × 12–15 · All levels

Reverse Fly exercise
08

Reverse Fly

3 × 12–15 · All levels

Back Extension exercise
09

Back Extension

3 × 12 · All levels

Dumbbell Shrug exercise
10

Dumbbell Shrug

3 × 10–12 · All levels

Barbell Bent-Over Row exercise
11

Barbell Bent-Over Row

4 × 6–8 · All levels

T-Bar Row exercise
12

T-Bar Row

4 × 8–10 · All levels

Pendlay Row exercise
13

Pendlay Row

3 × 6–8 · All levels

Single-Arm Cable Row exercise
14

Single-Arm Cable Row

3 × 10 / side · All levels

Dumbbell Curl exercise
15

Dumbbell Curl

4 × 10 · All levels

Hammer Curl exercise
16

Hammer Curl

3 × 10–12 · All levels

Preacher Curl exercise
17

Preacher Curl

3 × 10 · All levels

Concentration Curl exercise
18

Concentration Curl

3 × 10 / side · All levels

Reverse Curl exercise
19

Reverse Curl

3 × 12 · All levels

Barbell Curl exercise
20

Barbell Curl

4 × 8–10 · All levels