Best Pulling Exercises to Build Muscle Mass and Strength

Coach Smith

The pushing workout method is one of many ways to maximize your strength and conditioning program. The best pulling exercises split-body dynamic allows you train muscles in different areas at the same time, which can lead not only stronger back but also more defined arms.

top pulling workouts

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Best Pulling Exercises

To get the most out of each session, try doing exercises in a different order every time you work out. This will help with hypertrophy and recovery by giving muscles more opportunity for growth! If this is something that interests you then give push/pull method a try.

What are some of the best pulling exercises? We all know that forearms and biceps make up a big part when it comes to our muscle group strength, but what about back muscles or abdominal area too. I’ve found eight top-notch movements which will help with your overall physical fitness as well as building those important body parts listed above, so don’t miss out on this information by reading further below.


Lat Pulldowns

lat pulldowns

Here is how to do Lat Pulldowns with good form:

  • When you’re ready, take a deep breath and reach up to grab the pull-down bar with both hands.
  • Bend at your waist while inhaling so that both knees are under thighs until they meet in front, keep legs straight without locking them or tilting forward yet.
  • On the first inhalation try allowing yourself only half an inch gap between each knee before trying again, you’ll get extra breaths out this way too.
  • When performing a deadlift, keep your back straight and lead with the elbows.
  • Do not use momentum to yank up on bar.
  •  This will cause an awkward position for yourself as well as other people in gym equipment around.



Here is how to do Deadlifts with proper form.

  • Place the barbell on your chest with both hands, palms facing inwards.
  •  Place one foot next to each side of it so that you are balancing equally between both feet when standing up straight or sitting down into a chair.
  • As the bar comes up towards waist level swing one arm back so that it touches against an opposite side wall before reaching out to grab onto another overhand grip on top of this one with both hands.
  • When you’re ready, exhale and power your hips forward.
  • Make sure to squeeze the muscles on your butt and then inhale as you slowly release it into starting position.
  • Repeat! Your workout isn’t over until you’ve done two or three sets of six, 10 reps for each set.

Bicep Curls

Bicep Curls

Here is how to do bicep curls with proper form;

  • Keeping both hands holding a weight, stand with your feet shoulder width apart and allow the weights to hang from either side. Do not let yourself to roll forward while maintaining this position
  • When you’re ready, breathe out and breathe in, Keep your elbows locked on the sides of your body for this entire movement.
  • When curling, make sure you squeeze at the top of each arm curl and slowly release them back down to starting position.
  • Repeat! Do four to eight reps for two to three sets.

Bent-Over Rows

Bent-Over Rows pulling workouts

Here is how to do bent-over rows;

  • Place a weighted barbell on the floor in front of yourself. Stand next to it with both feet underneath so that they are firmly planted against each side.
  • When you’re in this position, make sure to bend your knees and hips backward slightly and also make your upper body close to parallel with the floor.
  • With hands slightly wider than shoulder-width apart, grip a barbell in an overhand position.
  • Exhale and pull the barbell towards your lower chest by pulling both elbows backward while contracting shoulder blades together.
  • With your arms extended above you, squeeze at the top then slowly release.
  • Repeat, do not let go of the barbell with both hands when lowering it back down after each rep.



Here is how to do pull-up with proper form;

  • To do a pull-up, stand directly underneath the bar and jump up so that you can grip it with an overhand wide stance. Your hands should be farther than shoulder width apart for this exercise.
  • When ready to begin exhale deeply by pulling your chest inward while lifting yourself off of ground using Chin above bar as leverage, elbows should drop down to hoist your upper body up.
  • Hold your breath and slowly drop down from a high point in order to make the most of this exercise.
  • When you’re done, repeat! Do two or three sets with six-ten reps each time around

Dumbbell Pull Over

Dumbbell Pull Over as pulling exercise

Here is how to do dumbbell pull over with proper form;

  • When performing this move, make sure to keep your back flat and neutral on the bench. There should be no arching or hinging at any point during movement; otherwise it could lead into severe pain!
  • Place one hand down so that you can support some of your weight while lifting with other arm, and then raise them both towards orbit. Maintaining excellent form by staying tight throughout entire exercise.
  • Exhaling slowly, lift the weights above your head while keeping straight arms.
  • Contracting chest and back muscles at top of movement; inhale to lower weight down over one self’s body.
  • Repeat! Try to do it like 10 to 12 reps per set.

Single-Arm Dumbbell Rows

Single-Arm Dumbbell Rows

Here is how to do single-arms dumbbell rows;

  • To do this exercise, hold a dumbbell in your right hand and place the left knee on an incline bench.
  • When you’re on the flat bench, bend your upper body forward and place left palm under shoulder. Make sure that it’s directly underneath so not too high or low.
  • As you inhale, pull your elbows back and upward until they reach chest level. Do not rotate anything except for the weight of the dumbbell as it moves up toward one shoulder.”
  • When you are doing a pull, make sure to squeeze your back muscles at the top and then slowly release it. This will help with tension in other areas of our body as well!
  • Repeat! Do 7 or 9 more reps.

Kettlebell Renegade Row

Kettlebell Renegade Row

Here is how do kettlebell renegade row;

  • To get started, grab two of the same-sized kettle bells. This will make it easier for you to do exercises with them and also balance out your load as well!
  • Get on your knees and place the kettle bells right in front of you. Grip both overhand, with one bell beneath each shoulder blade for stability.
  • Hold your body in a straight, plank position by pressing up on to the kettlebell handles.
  • When you’re ready, press your weight into the left palm of your hand and brace yourself while pulling back on an arm with a kettlebell. Try getting as close towards chest-level by simulating how it would feel if rowing in this position.
  • As you squeeze your back and core, try to keep a straight posture while slowly releasing the kettlebell from its starting position.

Top Push Exercises

Here are some of our best push exercises;

  • Rear delt raise
  • Chest press
  • Overhead shoulder press
  • Push-ups
  • Bench press
  • Lateral raise

You’ll work out every muscle in both legs with these exercises. Squats, lunges and leg raises will get those quads burning as well as make sure you have strong ankles from all that walking around on two feet so far.


Whether you’re looking to build more muscle and strength or try the push/pull training method, these are perfect pull exercises. They will maximize your gains by targeting each of our strongest muscles. Give them a go today so that we can all see progress together in just weeks.


  1. Lat Pulldowns
  2. Deadlifts
  3. Bicep Curls
  4. Bent-Over Rows
  5. Pull-ups
  6. Dumbbell Pull Over
  7. Single-Arm Dumbbell Rows
  8. Kettlebell Renegade Row

Video credit goes to mountaindog1.

I have delivered you the best pulling exercises that can change your way of working out for ever.

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