Movement Library
Pull Exercises
Movement patterns group exercises by what the body actually does, rather than by muscle. Training all of them is what keeps strength usable outside the gym.
11 movements
Band Biceps Curl
Beginner
Stand on the band and curl the handles up to your shoulders.
Band Pull-Apart
Beginner
Hold the band at shoulder height and stretch it out into a T.
Superman
Beginner
Lying face down, lift your arms, chest and legs off the floor together.
Band Row
Easy
Anchor the band, sit tall, and pull the handles to your ribs.
Doorway Row
Easy
Grip the doorframe, lean back with straight arms, then pull your chest to the frame.
Prone Y-Raise
Easy
Face down, raise your arms overhead in a Y with thumbs up.
Superman Pull
Easy
Hold the superman lift and pull your elbows down toward your hips.
Swimmer
Easy
Lying face down, flutter opposite arm and leg lifts in a steady rhythm.
Band Face Pull
Moderate
Pull the band toward your face with your elbows high and wide.
Dumbbell Row
Moderate
Hinge forward, support yourself on the chair, and row the dumbbell to your hip.
Reverse Snow Angel
Moderate
Face down, sweep straight arms from your hips to overhead just off the floor.
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Start tracking freeThis library is general fitness education, not medical advice. If you are pregnant, injured, or managing a health condition, check with a clinician before starting something new. Stop if a movement hurts.