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Pull

The Pull movement pattern involves drawing resistance toward the body, engaging the back, biceps, rear shoulders, and grip. These exercises develop balanced upper-body strength and are crucial for shoulder health and posture. Movements such as pull-ups, rows, and sled pulls fall under this category, teaching the muscles to contract effectively and stabilise the shoulder blades. In HYROX and RB100-style training, pull movements balance push work, preventing overuse injuries and enhancing performance in daily activities and sport. Strong pulling capacity improves grip endurance and spinal stability, supporting all compound lifts. It also complements pressing movements for total upper-body symmetry.

Athlete performing single-arm dumbbell row with rotational finish, torso turning slightly upward, cinematic gym lighting
Single-Arm Dumbbell Row to Rotation

Single-Arm Dumbbell Row to Rotation

The Single-Arm Dumbbell Row to Rotation builds upper-back strength, core control, and rotational power through a dynamic pulling movement.
Editorial TeamEditorial TeamOctober 24, 20252 min
Athlete performing dumbbell bent-over reverse fly, arms extended in wide arc at shoulder height, cinematic gym lighting
Dumbbell Bent-Over Reverse Fly

Dumbbell Bent-Over Reverse Fly

The Dumbbell Bent-Over Reverse Fly strengthens the rear delts, traps, and upper back, improving posture, shoulder balance, and scapular control.
Editorial TeamEditorial TeamOctober 24, 20252 min
Athlete performing dumbbell seal row on elevated bench, dumbbells mid-pull toward ribs, cinematic gym lighting
Dumbbell Seal Row

Dumbbell Seal Row

The Dumbbell Seal Row builds back and scapular strength while minimizing momentum, developing pure pulling power and postural control.
Richard BransonRichard BransonOctober 24, 20252 min
Athlete performing dumbbell pullover, lying crosswise on bench, dumbbell mid-arc behind head, cinematic gym lighting
Dumbbell Pullover

Dumbbell Pullover

The Dumbbell Pullover builds upper-body strength and mobility, targeting the chest, lats, and core while promoting deep breathing and shoulder…
Editorial TeamEditorial TeamOctober 24, 20252 min
Athlete performing kettlebell alternating snatch, kettlebell at full arm extension over head, cinematic gym lighting
Kettlebell Alternating Snatch

Kettlebell Alternating Snatch

The Kettlebell Alternating Snatch develops full-body coordination, explosive hip drive, and power endurance by alternating hands mid-air between reps.
Editorial TeamEditorial TeamOctober 21, 20252 min
Athlete performing landmine rotational clean, mid-pull with bar sweeping diagonally across body, hips rotating, cinematic gym lighting
Landmine Rotational Clean & Press

Landmine Rotational Clean & Press

The Landmine Rotational Clean & Press unites explosive rotation and powerful pressing into one athletic movement for full-body strength and…
Editorial TeamEditorial TeamOctober 20, 20252 min
Athlete performing landmine rotational clean, mid-pull with bar sweeping diagonally across body, hips rotating, cinematic gym lighting
Landmine Rotational Clean

Landmine Rotational Clean

The Landmine Rotational Clean builds explosive hip and core power by combining rotation, pull, and catch into a single athletic…
Editorial TeamEditorial TeamOctober 20, 20252 min
Athlete performing dumbbell hang clean and press, mid-press position, neutral grip, cinematic gym lighting
Dumbbell Hang Clean & Press

Dumbbell Hang Clean & Press

The Dumbbell Hang Clean & Press is a full-body compound movement that develops explosive hip drive and upper-body strength from…
Editorial TeamEditorial TeamOctober 20, 20252 min
Athlete performing kettlebell clean and jerk, mid-press with one arm locked overhead, opposite side braced, cinematic gym lighting
Kettlebell Clean & Jerk

Kettlebell Clean & Jerk

The Kettlebell Clean & Jerk builds explosive strength and coordination by combining a dynamic pull from the floor with an…
Editorial TeamEditorial TeamOctober 20, 20252 min
Athlete performing kettlebell snatch, mid-phase with kettlebell rising close to body, strong hip drive, overhead lockout visible, cinematic gym lighting
Kettlebell Snatch

Kettlebell Snatch

The Kettlebell Snatch is a full-body explosive lift that builds power, coordination, and endurance through a fluid movement from hip…
Editorial TeamEditorial TeamOctober 20, 20252 min