39 Best Upper Body Pull Exercises You can Do on Pull Day

39 Best Upper Body Pull Exercises You can Do on Pull Day

No doubt, the push/pull/leg routine is one of the most used workout splits you can see in any gym.

But in order to do push/pull and leg workout, you need exercise for specifically push, pull and leg exercises.

You will find plenty of exercise for the pull day and in this article we’re going to see the best 39 upper body pull exercises you can do on every pull day.

Keep in mind that I divided this list based on the equipment you have, that means dumbbell, bar, cable pull exercises along with the band pull exercise in case you don’t have access to the gym and are looking for bodyweight pull exercises for the upper body.

P.S. Although I explain how to perform these exercises, anyone who wants to see the video version of it just click on the “VIDEO” at the bottom of instructions.

Upper Body Horizontal Pull Exercises

If you’re just starting out, you may not know that in push and pull there are another two sub categories for exercises which is Horizontal and vertical pull.

In this article section, we’ll see horizontal pull and then vertical pull exercise for the next paragraph.

Barbell Pull Exercise

  1. Inverted Row

Instructions:

  • Keep your ribs down, abs tight and tailbone tucked between your knees. 
  • Allow your shoulder blades to spread apart at the bottom. 
  • Pull your lower ribs to the bar, finishing with your shoulder blades locked inward and down. 
  • Don’t let your shoulder capsules shift forward at the finish of the movement. 

Video

  1. Inverted Row With Feet Elevated

Instructions:

  • Keep your ribs down, abs tight and tailbone tucked between your knees. 
  • Allow your shoulder blades to spread apart at the bottom. 
  • Pull your lower ribs to the bar, finishing with your shoulder blades locked inward and down. 
  • Don’t let your shoulder capsules shift forward at the finish of the movement.

Video

  1. Single-arm Landmine Row

Instructions:

  • Keep your ribs down and your abs tight so that your lower back doesn’t arch excessively. 
  • Pull the weight towards your lower ribs, finishing with your shoulder blade locked inward and down. 
  • Don’t let your shoulder capsule shift forward at the finish of the movement.

Video

  1. T-bar Row

Instructions:

  • Keep your ribs down and your abs tight so that your lower back doesn’t arch excessively. 
  • Push your hips back to get into position, with your weight mostly on your heels and your toes gripping the floor. 
  • Pull the weight towards your lower ribs, finishing with your shoulder blades locked inward and down. 
  • Don’t let your shoulder capsules shift forward at the finish of the movement.

Video

  1. Inverted Row with Weight Vest

Instructions:

  • Keep your ribs down, abs tight and tailbone tucked between your knees. 
  • Allow your shoulder blades to spread apart at the bottom. 
  • Pull your lower ribs to the bar, finishing with your shoulder blade locked inward and down. 
  • Don’t let your shoulder capsule shift forward at the finish of the movement.

Video

Dumbbell Pull Exercise

  1. Bent-Over Dumbbell Row

Instructions:

  • Keep your ribs down and abs tight so that you don’t arch your lower back too much. 
  • Pull the weight back, finishing with your shoulder blade locked inward and down. 
  • Don’t let your shoulder capsule shift forward at the finish of the movement. 
  • Let your shoulder blade stretch forward as you lower the weight.

Video

  1. Chest-Supported Dumbbell Row

Instructions:

  • Keep your ribs down and abs tight so that you don’t arch your lower back too much. 
  • Pull the weight back, finishing with your shoulder blade locked inward and down. 
  • Don’t let your shoulder capsule shift forward at the finish of the movement. 
  • Let your shoulder blade stretch forward as you lower the weight.

Video

  1. Single-Arm Dumbbell Row

Instructions:

  • Keep your ribs down and your abs tight so that your lower back doesn’t arch excessively. 
  • Pull the weight towards your lower ribs, finishing with your shoulder blade locked inward and down. 
  • Don’t let your shoulder capsule shift forward at the finish of the movement.

Video

  1. Renegade Row

Instructions:

  • Lock your ribs down with your abs. 
  • Tuck your tailbone between your knees. 
  • Do not let your lower back sag. 
  • Row one weight toward your lower ribs without arching your back or rocking your hips. 
  • Finish the row with your shoulder blade packed tightly inward and down and then return the weight to the ground and do a row on the opposite side.

Video

Cable Pull Exercise

  1. Neutral-Grip Seated Cable Row

Instructions:

  • Fully extend your arms and let your shoulder blades spread at the start of the movement. 
  • Keep your ribs locked downward by tightly bracing your abs in order to prevent your lower back from arching. 
  • Pull the bar to your chest. 
  • Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 
  • Don’t let your shoulders pop forward or your ribs to flare upward or out at the finish.

Video

  1. Pronated-Grip Seated Cable Row

Instructions:

  • Fully extend your arms and let your shoulder blades spread at the start of the movement. 
  • Keep your ribs locked downward by tightly bracing your abs in order to prevent your lower back from arching. 
  • Pull the handle to your chest. 
  • Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 
  • Don’t let your shoulders pop forward or your ribs to flare upward or out at the finish.

Video

  1. Single-Arm Half-Kneeling Cable Row

Instructions:

  • Position your knees so that they are both at 90 degrees. 
  • Keep your trailing hip fully extended. 
  • Think of using your abs to control the space between your ribs and the front of your pelvis, and don’t let them get further apart as you move 
  • Pull the cable back, finishing with your shoulder blade locked inward and down. 
  • Don’t let your shoulder capsule shift forward at the finish of the movement.

Video

  1. Single-Arm Standing Cable Row

Instructions:

  • Begin with your abs tight. Think of using your abs to control the space between your ribs and the front of your pelvis, and don’t let them get further apart as you move 
  • Pull the cable toward your lower ribs and finish with your shoulder blade locked tightly inward and down toward your back pockets. 
  • Don’t let your shoulder capsule pop forward at the finish, and don’t arch your lower back.

Video

  1. Single-Arm Standing Split-Stance Cable Row

Instructions:

  • The cable goes in your hand on the same side as your forward knee. 
  • Keep your trailing hip fully extended. 
  • Keep your ribs down, abs tight and tailbone tucked between your knees. 
  • Pull the cable back, finishing with your shoulder blade locked inward and down. 
  • Don’t let your shoulder capsule shift forward at the finish of the movement.

Video

Band/Bodyweight Pull Exercises

  1. Band-Assisted Inverted Row

Instructions:

  • Fully extend your arms and let your shoulder blades spread apart at the bottom. 
  • Pull the bar to the lower part of your ribcage. 
  • Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 
  • Don’t let your shoulders pop forward at the finish.

Video

  1. Neutral-Grip Seated Band Row

Instructions:

  • Fully extend your arms and let your shoulder blades spread at the start of the movement.
  • Keep your ribs locked downward by tightly bracing your abs in order to prevent your lower back from arching. 
  • Pull the band to your chest. 3. Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 
  • Don’t let your shoulders pop forward or your ribs to flare upward or out at the finish.

Video

  1. Pronated-Grip Seated Band Row

Instructions:

  • Fully extend your arms and let your shoulder blades spread at the start of the movement. 
  • Keep your ribs locked downward by tightly bracing your abs in order to prevent your lower back from arching. 
  • Pull the band to your chest. 
  • Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 
  • Don’t let your shoulders pop forward or your ribs to flare upward or out at the finish.

Video

  1. Single-Arm Band Row

Instructions:

  • Keep your ribs down. Think of using your abs to control the space between your ribs and the front of your pelvis, and don’t let them get further apart as you move. 
  • Pull the band back, finishing with your shoulder blade locked inward and down. 
  • Don’t let your shoulder capsule shift forward at the finish of the movement.

Video

  1. Single-Arm Half-Kneeling Band Row

Instructions:

  • Position your knees so that they are both at 90 degrees. 
  • Keep your trailing hip fully extended.
  • Think of using your abs to control the space between your ribs and the front of your pelvis, and don’t let them get further apart as you move. 
  • Pull the band back, finishing with your shoulder blade locked inward and down. 
  • Don’t let your shoulder capsule shift forward at the finish of the movement.

Video

  1. Single-Arm Standing Band Row

Instructions:

  • Begin with your abs tight. Think of using your abs to control the space between your ribs and the front of your pelvis, and don’t let them get further apart as you move 
  • Pull the band toward your lower ribs and finish with your shoulder blade locked tightly inward and down toward your back pockets. 
  • Don’t let your shoulder capsule pop forward at the finish, and don’t arch your lower back.

Video

  1. Single-Arm Standing Split-Stance Band Row

Instructions:

  • The band goes in your hand on the same side as your forward knee. 
  • Keep your trailing hip fully extended. 
  • Keep your ribs down, abs tight and tailbone tucked between your knees. 
  • Pull the band back, finishing with your shoulder blade locked inward and down. 
  • Don’t let your shoulder capsule shift forward at the finish of the movement.

Video

Upper Body Vertical Pull Exercises

Bodyweight Pull Exercises

  1. Eccentric Chin-Up

Instructions:

  • Jump or step up to the top of the bar. 
  • Pull the bar to your chest with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 
  • Don’t let your shoulders pop forward. 
  • Slowly lower down.

Video

  1. Eccentric Pull-Up

Instructions:

  • Jump or step up to the top of the bar. 
  • Pull the bar to your chest with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 
  • Don’t let your shoulders pop forward. 
  • Slowly lower down.

Video

  1. Chin-Up

Instructions:

  • Fully extend your arms and let your shoulder blades spread at the bottom. 
  • Pull the bar to your chest. 
  • Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 
  • Don’t let your shoulders pop forward at the finish.

Video

  1. Neutral-Grip Pull-Up

Instructions:

  • Fully extend your arms and let your shoulder blades spread at the bottom. 
  • Pull the bar to your chest. 
  • Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 
  • Don’t let your shoulders pop forward at the finish.

Video

  1. Pull-Up

Instructions:

  • Fully extend your arms and let your shoulder blades spread at the bottom. 
  • Pull the bar to your chest. 
  • Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 
  • Don’t let your shoulders pop forward at the finish.

Video

Read Related Article: A Beginner Guide to Do First Pull-Up in a Month

  1. Pull-Up With Iso

Instructions:

  • Fully extend your arms and let your shoulder blades spread at the bottom. 
  • Pull the bar to your chest. 
  • Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 
  • Don’t let your shoulders pop forward at the finish.

Video

  1. Band-Resisted Pull-Up

Instructions:

  • Fully extend your arms and let your shoulder blades spread at the bottom. 
  • Pull the bar to your chest. 
  • Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 
  • Don’t let your shoulders pop forward at the finish.

Video

  1. Weighted Chin-Up

Instructions:

  • Fully extend your arms and let your shoulder blades spread at the bottom. 
  • Pull the bar to your chest. 
  • Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 
  • Don’t let your shoulders pop forward at the finish.

Video

  1. Weighted Neutral-Grip Pull-Up

Instructions:

  • Fully extend your arms and let your shoulder blades spread at the bottom. 
  • Pull the bar to your chest. 
  • Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 
  • Don’t let your shoulders pop forward at the finish.

Video

Band Pull Exercise

  1. Band-Assisted Chin-Up

Instructions:

  • Fully extend your arms and let your shoulder blades spread at the bottom. 
  • Pull the bar to your chest. 
  • Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 
  • Don’t let your shoulders pop forward at the finish.

Video

  1. Band-Assisted Neutral-Grip Pull-Up

Instructions:

  • Fully extend your arms and let your shoulder blades spread at the bottom. 
  • Pull the bar to your chest. 
  • Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 
  • Don’t let your shoulders pop forward at the finish.

Video

  1. Band-Assisted Pull-Up

Instructions:

  • Fully extend your arms and let your shoulder blades spread at the bottom. 
  • Pull the bar to your chest. 3. Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 
  • Don’t let your shoulders pop forward at the finish.

Video

  1. Banded Pull-Down

Instructions:

  • Fully extend your arms and let your shoulder blades spread at the bottom. 
  • Pull the bar to your chest. 
  • Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 
  • Don’t let your shoulders pop forward at the finish.

Video

  1. Single-Arm Half-Kneeling Band Pull-Down

Instructions:

  • Start in a tall position with your chest high and a 90° angle at both knees. 
  • Squeeze the glute of your down knee and tuck your tailbone under. Your pelvis should be squared and level. 
  • Brace your abs to pull your lower ribs down. 
  • Keep your knee out over your little toe as you pull the band downward toward your chest. 
  • Finish with your shoulder blade locked inward and down toward your back pocket.

Video

  1. X-Lat Band Pull-Down

Instructions:

  • Keep your ribs down, abs tight and tailbone tucked between your knees. 
  • Allow your shoulder blades to spread apart at the beginning as you cross your arms over. 
  • Pull your hands back to your lower ribs, finishing with your shoulder blades locked inward and down. 
  • Don’t let your shoulder capsules shift forward at the finish of the movement.

Video

Cable Pull Exercise

  1. Cable Pull-Down

Instructions:

  • Fully extend your arms and let your shoulder blades spread at the bottom. 
  • Pull the bar to your chest. 
  • Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 
  • Don’t let your shoulders pop forward at the finish.

Video

  1. Neutral-Grip Cable Pull-Down

Instructions:

  • Fully extend your arms and let your shoulder blades spread at the bottom. 
  • Pull the bar to your chest. 
  • Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 
  • Don’t let your shoulders pop forward at the finish.

Video

Dumbbell Pull Exercise

Unfortunately, there is no vertical pulling exercise that you can do with the dumbbell.

What’s NEXT!

Now, you must be wondering what can I do with these all pull exercises?

You can apply these exercises in your push/pull/leg routine or upper/lower routine(if you know how?)

Here my work is completed and your’s started.

So, go and get some coffee and crush the workout!

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