Pull exercises

Explore pull exercises across different muscle groups and equipment. Each exercise includes practical technique guidance, cues and variations.

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  Barbell Bent-Over Row

  Core, Erectors, Forearms, Lats, Rear Delts, Rhomboids, Traps

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  Barbell Clean

  Core, Forearms, Glutes, Hamstrings, Lats, Quads, Shoulders, Traps

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  Barbell Power Clean

  Core, Glutes, Hamstrings, Lats, Quads, Shoulders, Traps

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  Dumbbell Bent-Over Reverse Fly

  Rear Delts, Rhomboids, Traps, Upper Back

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  Dumbbell Deadlift to High Pull

  Core, Glutes, Hamstrings, Shoulders, Traps

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  Dumbbell Hang Clean & Press

  Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps

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  Dumbbell Meadows Row

  Biceps, Core, Lats, Obliques, Rear Delts, Upper Back

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  Dumbbell Pullover

  Chest, Core, Lats, Triceps

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  Dumbbell Seal Row

  Core, Lats, Rear Delts, Rhomboids, Traps

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  Dumbbell Snatch

  Core, Glutes, Hamstrings, Quads, Shoulders, Traps

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  Inverted Row

  Biceps, Core, Lats, Rear Delts, Rhomboids

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  Kettlebell Alternating Snatch

  Back, Core, Forearms, Glutes, Hamstrings, Shoulders

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  Kettlebell Clean

  Core, Forearms, Glutes, Hamstrings, Shoulders

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  Kettlebell Clean & Jerk

  Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps

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  Kettlebell Deadlift High Pull

  Core, Forearms, Glutes, Hamstrings, Shoulders, Traps

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  Kettlebell Hang Clean

  Core, Forearms, Glutes, Hamstrings, Lats, Shoulders, Upper Back

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  Kettlebell Snatch

  Core, Forearms, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps

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  Landmine Rotational Clean

  Core, Glutes, Hamstrings, Obliques, Quads, Shoulders, Traps

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  Landmine Rotational Clean & Press

  Core, Glutes, Hamstrings, Obliques, Quads, Shoulders, Traps, Triceps

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  Pull-Up Hold

  Biceps, Core, Forearms, Lats

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  Pull-Ups

  Biceps, Core, Lats, Upper Back

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  Renegade Row

  Biceps, Core, Lats, Rhomboids, Shoulders

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  Rowing Machine

  Biceps, Core, Glutes, Lats, Quads

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  Sandbag Clean

  Core, Forearms, Glutes, Hamstrings, Lats

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  Single-Arm Dumbbell Dead Stop Row

  Biceps, Core, Lats, Rear Delts, Upper Back

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  Single-Arm Dumbbell Row to Rotation

  Lats, Obliques, Rear Delts, Rhomboids, Traps

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  SkiErg Pull

  Core, Lats, Rear Delts, Triceps

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  SkiErg Sprint

  Core, Lats, Shoulders, Triceps

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  Sled Pull

  Back, Biceps, Core, Legs

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  Sumo Deadlift High Pull

  Glutes, Quadriceps, Traps, Shoulders

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  Y-Bell Clean & Press

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

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  Y-Bell Snatch

  Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps