Pull Exercises

21s Curl

Biceps · Barbell or EZ Bar · Intermediate

Barbell Curl

Biceps · Barbell · Beginner

Barbell Row

Back, Lats · Barbell · Intermediate

Barbell Shrug

Traps · Barbell · Beginner

Bayesian Curl

Biceps (Long Head) · Cable Machine · Intermediate

Bent Over Reverse Flye

Rear Deltoids · Dumbbells · Beginner

Cable Curl

Biceps · Cable Machine · Beginner

Cable Reverse Flye

Rear Deltoids · Cable Machine · Beginner

Cable Upright Row

Shoulders, Traps · Cable Machine · Intermediate

Chest Supported Row

Back, Lats, Rhomboids · Incline Bench · Beginner

Chin-Up

Lats, Biceps · Pull-Up Bar · Intermediate

Close-Grip Lat Pulldown

Lats · Lat Pulldown Machine · Beginner

Concentration Curl

Biceps · Dumbbell · Beginner

Conventional Deadlift

Hamstrings, Glutes, Lower Back · Barbell · Intermediate

Drag Curl

Biceps (Long Head) · Barbell or EZ Bar · Intermediate

Dumbbell Curl

Biceps · Dumbbells · Beginner

Dumbbell RDL

Hamstrings, Glutes · Dumbbells · Beginner

Dumbbell Row

Lats, Rhomboids · Dumbbell · Beginner

Dumbbell Shrug

Traps · Dumbbells · Beginner

EZ Bar Curl

Biceps · EZ Curl Bar · Beginner

Face Pull

Rear Deltoids · Cable Machine · Beginner

Good Morning

Hamstrings, Lower Back · Barbell · Intermediate

Hammer Curl

Brachialis, Biceps · Dumbbells · Beginner

Hyperextension

Lower Back, Glutes · Hyperextension Bench · Beginner

Incline Dumbbell Curl

Biceps (Long Head) · Dumbbells · Intermediate

Inverted Row

Back, Lats · Barbell in Rack or Smith Machine · Beginner

Kroc Row

Lats, Traps · Heavy Dumbbell · Advanced

Lat Pulldown

Lats · Lat Pulldown Machine · Beginner

Leg Curl

Hamstrings · Lying Leg Curl Machine · Beginner

Machine Row

Back, Lats · Row Machine · Beginner

Meadows Row

Lats · Barbell · Intermediate

Neutral Grip Pull-Up

Lats · Parallel Grip Pull-Up Bar · Intermediate

Nordic Curl

Hamstrings · Bodyweight · Advanced

Pendlay Row

Back, Lats · Barbell · Intermediate

Preacher Curl

Biceps (Short Head) · EZ Bar · Beginner

Pull-Up

Lats · Pull-Up Bar · Intermediate

Rack Pull

Traps, Upper Back, Lower Back · Barbell · Intermediate

Reverse Curl

Brachioradialis, Forearms · Barbell or EZ Bar · Beginner

Reverse Hyperextension

Glutes, Lower Back · Reverse Hyper Machine or Flat Bench · Intermediate

Reverse Pec Deck

Rear Deltoids · Pec Deck Machine · Beginner

Romanian Deadlift

Hamstrings, Glutes · Barbell · Beginner

Seal Row

Back, Lats, Rhomboids · Elevated Bench · Intermediate

Seated Cable Row

Back, Lats · Cable Row Machine · Beginner

Seated Leg Curl

Hamstrings · Seated Leg Curl Machine · Beginner

Single Arm Cable Row

Lats · Cable Machine · Beginner

Single-Leg RDL

Hamstrings, Glutes · Dumbbell or Kettlebell · Intermediate

Spider Curl

Biceps · EZ Bar or Dumbbells · Intermediate

Stiff-Leg Deadlift

Hamstrings · Barbell · Intermediate

Straight Arm Pulldown

Lats · Cable Machine · Beginner

Sumo Deadlift

Quads, Glutes, Adductors · Barbell · Intermediate

T-Bar Row

Back, Lats · T-Bar Row Machine or Landmine · Intermediate

Trap Bar Deadlift

Quads, Glutes, Hamstrings · Trap Bar (Hex Bar) · Beginner

Upright Row

Shoulders, Traps · Barbell · Intermediate

Weighted Pull-Up

Lats · Pull-Up Bar · Advanced

Y Raise

Lower Traps, Shoulders · Dumbbells or Bodyweight · Beginner

Zottman Curl

Biceps, Forearms · Dumbbells · Intermediate