Pull exercises move load toward your body: rows, chin-up progressions, curls, and band pull-aparts. They train the back and biceps, and they are the direct counterweight to all of your pressing work. If your shoulders round forward at a desk all day, this is the category that earns the most attention.
Below are 24 pull exercises, 12 of them beginner-friendly, ordered from easiest to most advanced. Each one comes with a full form guide.
From Domenic: Pulling is the quiet fix for desk posture. Most people I work with need way more of it than they think. Not less.
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All Pull Exercises (24)
Frequently Asked Questions
What are the best pull exercises for beginners?
Bicep Curl, Corner Row, and Dead Hang are the most beginner-friendly choices here. Start with whichever one you can perform with clean form for every rep, then build from there.
How many sets and reps should I do for pull exercises?
A practical default is 2 to 4 sets of 8 to 15 reps, 2 sessions per week, with at least 48 hours before training the same muscles again. That is broadly in line with ACSM resistance-training guidance for general fitness. Start at the easier end of that range and add sets or reps before adding new exercises; each exercise's guide gives specific targets.
How do pull exercises fit into a workout?
Training by movement pattern keeps a workout balanced. For example, you might pair Bicep Curl and Corner Row in one session, then choose a contrasting pattern next time so the body is trained evenly across the week instead of repeating one movement.
How do I make these pull exercises harder over time?
Once your form is repeatable, progress toward harder options such as Bent Over Row and Chin Up. Each exercise's guide lists its regressions and progressions in order, so there is always a clear next step.