Yes, pull exercises are among the best movements to build strength, muscle, and posture. Unlike push exercises that focus on the chest and shoulders, pull exercises strengthen the back, biceps, and posterior chain—the muscles that pull weight toward your body.
Why does this matter? Neglecting pull exercises can lead to poor posture, rounded shoulders, and an increased risk of injury. But with the right pull movements, you’ll build a powerful back, stronger arms, and a balanced physique.
In this guide, we’ll cover the 15 best pull exercises for strength (science-backed results), explain how to do them correctly, and share programming tips. These exercises are backed by research from the American Council on Exercise (ACE), Journal of Strength & Conditioning Research, and top strength coaches.
Benefits of Pull Exercises
Pull exercises aren’t just about back aesthetics—they’re critical for functional health and performance:
- Builds a Strong Back: Develops lats, rhomboids, traps, erectors, and rear delts.
- Improves Posture: Counters the effects of sitting and excessive pressing.
- Boosts Grip Strength: Improves deadlifts, climbing, and athletic performance.
- Supports Injury Prevention: Strong posterior muscles stabilize joints and spine.
- Enhances Functional Power: Translates to sports, lifting, and daily activities.
📌 According to a 2022 Journal of Biomechanics study, strengthening posterior chain muscles significantly reduces lower back pain risk.
15 Best Pull Exercises for Strength & Muscle Growth
Pull exercises are the foundation of a strong, balanced physique. They build powerful lats, traps, biceps, and grip strength—crucial for athletic performance and long-term joint health. Research shows that compound pulling movements not only enhance hypertrophy (muscle growth) but also significantly improve functional strength and posture (JSCR, 2020; ACE Fitness, 2024).
Below are the 15 best pull exercises for strength, backed by science and recommended by trainers.
1. Barbell Deadlift
The ultimate strength builder. Deadlifts train glutes, hamstrings, lats, traps, and grip strength.
Science-Backed: A 2020 JSCR study confirmed deadlifts enhance maximal strength and hypertrophy.
Trainer Tip: Keep spine neutral, engage core, and drive through heels.
How to Do It:
- Stand with feet hip-width apart, bar over mid-foot.
- Grip the bar just outside your knees.
- Brace your core, hinge hips back, chest tall.
- Drive through heels to stand tall.
- Lower bar under control to the floor.
2. Conventional Pull-Up
A bodyweight powerhouse for lats, biceps, and core stability.
Evidence: ACE’s EMG analysis found pull-ups to be one of the most effective lat exercises.
Variation: Add weight for progressive overload.
How to Do It:
- Grab bar with overhand grip, hands shoulder-width apart.
- Start from a dead hang, core tight.
- Pull chest toward bar, driving elbows down.
- Lower slowly until arms are straight.
3. Chin-Up
Similar to pull-ups but with underhand grip—places greater emphasis on biceps and lower lats.
Why It Works: Combines strength and hypertrophy, making it a favorite among bodybuilders.
How to Do It:
- Grip bar underhand, shoulder-width apart.
- Hang with arms straight and core braced.
- Pull chin above bar by bending elbows.
- Lower under control to full extension.
4. Barbell Bent-Over Row
A classic for back thickness and pulling power.
Muscles Worked: Lats, traps, rhomboids, and spinal erectors.
Tip: Maintain a 45° torso angle to reduce lower-back strain.
How to Do It:
- Hold barbell with overhand grip.
- Hinge at hips, back flat, torso ~45°.
- Row bar to lower chest/upper stomach.
- Squeeze shoulder blades, lower slowly.
5. Dumbbell Row (Single-Arm)
Unilateral row that corrects imbalances and allows a deep lat stretch.
Trainer Tip: Place your free hand on a bench for stability.
How to Do It:
- Place one knee and hand on a bench, opposite foot on floor.
- Hold dumbbell in working hand, arm straight.
- Row dumbbell toward ribs, keeping elbow tight.
- Lower under control; repeat both sides.
6. T-Bar Row
A mass-building compound that heavily targets mid-back muscles.
Variation: Use chest support to reduce spinal stress.
How to Do It:
- Stand over T-bar machine, knees slightly bent.
- Grab handles, chest leaned forward.
- Pull bar toward chest, squeeze mid-back.
- Lower weight slowly with control.
7. Seated Cable Row
Provides constant resistance through the range of motion.
Why It’s Effective: Wide and close-grip variations shift muscle activation.
How to Do It:
- Sit at cable station, feet braced.
- Hold handle, arms extended, chest upright.
- Pull handle to torso, squeeze shoulder blades.
- Return slowly to start without leaning back.
8. Inverted Row
A horizontal bodyweight pull—safer for lower back than heavy rows.
Progression: Elevate feet to increase difficulty.
How to Do It:
- Set bar at waist height, lie under it.
- Grab bar with overhand grip, body straight.
- Pull chest to bar, keeping core tight.
- Lower until arms are straight again.
9. Face Pull
Essential for shoulder health and posture. Targets rear delts and rhomboids.
Evidence: Physical therapists recommend it for correcting rounded shoulders.
Tip: Keep elbows high and pull toward the forehead.
How to Do It:
- Attach rope to high cable pulley.
- Grip rope ends, palms facing in.
- Pull toward forehead, elbows high.
- Squeeze rear delts, then return slowly.
10. Lat Pulldown
Beginner-friendly vertical pulling movement.
Science: Studies show it recruits lats similarly to pull-ups but with easier load control.
Tip: Avoid pulling bar behind neck.
How to Do It:
- Sit at lat pulldown machine, grip bar wide.
- Brace core, keep chest tall.
- Pull bar to upper chest, squeezing lats.
- Slowly return bar overhead.
11. Shrugs (Barbell or Dumbbell)
Builds upper traps for a stronger yoke.
Trainer Tip: Use slow, controlled motion with a squeeze at the top.
How to Do It:
- Hold barbell or dumbbells at sides.
- Keep arms straight, shoulders relaxed.
- Shrug shoulders as high as possible.
- Pause, then lower slowly.
12. Barbell Rack Pull
A partial deadlift that overloads traps, erectors, and grip.
Why It Works: Allows lifting heavier loads than conventional deadlifts.
How to Do It:
- Set barbell on safety pins at knee height.
- Stand close, grip bar outside knees.
- Brace core, pull bar up until standing tall.
- Lower bar back to rack with control.
13. Hammer Curl
Targets brachialis and forearms—vital for pulling strength.
Evidence: EMG studies show hammer curls activate forearm flexors more than traditional curls.
How to Do It:
- Hold dumbbells with neutral grip (palms facing each other).
- Keep elbows tight to sides.
- Curl dumbbells up until forearms vertical.
- Lower slowly to starting position.
14. Zottman Curl
Unique curl combining biceps (upward phase) and forearms (lowering phase).
Benefit: Maximizes both arm size and grip strength.
How to Do It:
- Hold dumbbells with palms facing up.
- Curl weights to shoulders.
- Rotate palms down at top.
- Lower slowly in pronated grip.
15. TRX Inverted Row
Suspension-based pull exercise for scalable difficulty.
Why Athletes Love It: Engages stabilizers and improves functional strength.
How to Do It:
- Lower under control to start.
- Hold TRX handles, body angled backward.
- Keep body straight, core tight.
- Pull chest toward handles, squeeze back.
How to Structure a Pull Day Workout
Experts like Jeff Nippard and Barbell Medicine recommend this structure:
- 3 Compound Lifts: Deadlift, Pull-Up, Row
- 2 Isolation Moves: Bicep curls, hammer curls
- 1 Rear Delt Exercise: Face pulls
Example Pull Day Routine
- Deadlift – 4×6
- Pull-Ups – 4×8
- Barbell Rows – 3×10
- Face Pulls – 3×15
- Hammer Curls – 3×12
- Shrugs – 3×12
Common Mistakes to Avoid
- Rounding Lower Back: In rows/deadlifts → risk of injury.
- Using Momentum: Swinging weights reduces muscle activation.
- Neglecting Rear Delts/Traps: Leads to poor posture.
- Grip Failure: Use straps/chalk on heavy lifts, but also train raw grip.
Trainer Tips for Maximum Strength
- Prioritize compound lifts before isolation.
- Apply progressive overload weekly.
- Use grip variations (neutral, supinated, pronated).
- Train pull exercises twice per week for optimal growth.
- Balance push-pull ratio to avoid imbalances.
FAQs
1. What muscles do pull exercises work?
They target lats, traps, rhomboids, rear delts, spinal erectors, biceps, and forearms.
2. Are pull-ups better than lat pulldowns?
Pull-ups activate more stabilizers, while pulldowns allow controlled progression. Both are valuable.
3. How many pull exercises should I do per workout?
5–6 exercises (3 compounds, 2 isolations, 1 accessory) is ideal.
4. Can beginners deadlift safely?
Yes—start light, use proper form, and progress gradually.
5. How often should I train pull muscles?
Twice per week for balanced strength and hypertrophy.
6. Do I need machines for pull day?
No—free weights and bodyweight exercises are enough. Machines are optional.
7. Should I use straps?
Yes, for heavy sets when grip limits performance. But also include grip training.
Conclusion
Pull exercises are the foundation of a strong, balanced, and injury-resistant body. From deadlifts to pull-ups, these 15 science-backed moves will build muscle, improve posture, and maximize performance.
👉 Add 4–6 of these into your weekly routine, focus on progressive overload, and balance them with push movements for best results.