Exercises that use just one’s body weight as resistance are known as bodyweight exercises. Basic movements like pulling, pushing, bending, squatting, lunging, leaping, or core rotation are necessary for bodyweight training. Bodyweight exercises can help with balance, coordination, flexibility, strength, power, speed, and endurance. Pro and recreational athletes are increasingly turning to this kind of strength training to improve their bio-motor abilities.
But bodyweight pull exercises are a little more difficult to execute than push workouts, particularly without any equipment. Exercises using bodyweight pulls need ingenuity in situations when pull-up bars, dip bars, or gymnastic rings are unavailable, especially when you are performing them at home. Now let’s delve into the 10 Best Bodyweight Pull Exercises you can perform at home. Do note that you may choose from a range in difficulty, from beginner to intermediate, on your pull day.
10 Best Bodyweight Pull Exercises
1. The Superman Pull
Exercise Level: Beginner to Intermediate
Muscles Worked: Lats (broad muscle in the back), traps (upper back and neck), and lower back muscles
Equipment: Nothing to use
How to perform: Place your arms straight in front of you while lying prone on the floor with your face down. Draw your arms within your torso and raise your chest just a little bit off the ground. After a few seconds of holding still, stretch your arms back to the beginning.
Tip: When you draw your elbows in, concentrate on squeezing your back muscles and maintaining your lower body engaged throughout the exercise.
Suggested Reps: Perform 3 sets of 15 repetitions each.
Read Also: Compound Triceps Exercises for 2024
2. Inverted Row
Exercise Level: Beginner
Muscles Worked: Biceps, trapezius (extends down the back of the neck and upper spine), abs, and posterior deltoid (back of the shoulder) muscles.
Equipment: A sturdy table with four legs that you can reach below, a parallel bar, or a Smith machine (if you have one at home).
How to perform: Slide beneath the bar and use your hands, a little wider than shoulder-width apart, to hold it with an overhand grip. Step your feet out and recline. With your toes pointed upward and your heels planted firmly on the ground, maintain a straight upper limb and extended legs. Now, raise your body until your chest is nearly in contact with the bar. Take a minute to pause and then descend to the beginning.
Tip: Throughout the exercise, maintain your core engaged. If you would like, you can gently bend your knees.
Suggested Reps: Perform 3 sets of 15 repetitions each.
3. Y Raises (Floor Excercise)
Exercise Level: Beginner to Intermediate
Muscles Worked: Rear deltoid (back of the shoulder), lats (broad muscle in the back), traps (upper back and neck), and lower back muscles.
Equipment: Nothing to use.
How to perform: Extend your arms in front of you while lying face down on the floor. Maintain a little broader arm position such that, from the back, your body resembles a Y letter. Raise your arms as high off the ground as you can until your back muscles fully tense. Before lowering your arms back to the floor, hold them there for a few seconds.
Tip: Breathe during the whole workout, gaze down often, and keep your glutes and thighs engaged.
Suggested Reps: Perform 3 sets of 15 repetitions each.
4. Towel Row (Incline)
Exercise Level: Beginner
Muscles Worked: Biceps, rear delt, and back muscles
Equipment: A full-length towel
How to perform: Position the cloth above your head. The towel may be fastened to your door or wrapped around a solid item. Lean your body back till your arms are straight while standing with your feet together. Now, until all of your functioning muscles are used, drag yourself in the direction of the door. Stop and go back to the beginning.
Tip: For optimal effects, concentrate on contracting your muscles.
Suggested Reps: Perform 3 sets of 15 repetitions each.
5. Towel Row (Parallel)
Exercise Level: Beginner
Muscles Worked: Biceps, lats (broad muscle in the back), traps (upper back and neck), and rear deltoid ((back of the shoulder) muscles
Equipment: A full-length bath towel
How to perform: Using a neutral grip, tightly wrap the towel around the object that resembles a standing pole. Keep your back flat and slouch your body back until your arms are straight. That marks the beginning. Assume the same stance and push yourself forward until your hands are closer to your ribs. To get back to standing, take a little break, flex your elbows, and clench your back muscles.
Tip: Keep your feet together, concentrate on drawing your chest toward the pole, and tighten your back muscles deliberately with each repetition.
Suggested Reps: Perform 3 sets of 15 repetitions each.
6. Bicep Leg Curl
Exercise Level: Beginner
Muscles Worked: Biceps
Equipment: Nothing to use
How to perform: Place your glutes and hips on the wall while you stand against it. Maintain a small bend in your knees while keeping your feet flat on the floor. Place your right foot on your left knee and use your left hand to grasp it, placing the palm beneath the foot. Twist your arm until your biceps begin to contract. After a little pause, unfold your arm.
Tip: While performing the exercise, slightly bend your body forward and focus on clenching your biceps.
Suggested Reps: Perform 3 sets of 12 repetitions on each side. To rectify muscular imbalance, you might perform extra repetitions on your undeveloped arm.
7. Doorframe Rows
Exercise Level: Beginner
Muscles Worked: Back and shoulder muscles
Equipment: Door Frames
How to perform: Lean back until your arms are straight by gripping the door frames. Bring yourself forward until your elbows are bent while standing with your feet together. Take a brief break and go back to the beginning.
Tip: Pull yourself up in a controlled manner and make sure your arms are parallel to your shoulders.
Suggested Reps: Perform 3 sets of 15 repetitions each.
8. Basic Pull-ups
Exercise Level: Intermediate.
Muscles Worked: Biceps, back, and core muscles
Equipment: A pull-up bar
How to perform: Use an overhand hold on the bar, keeping your hands wider apart than the breadth of your shoulders. With your legs slightly bent and your arms straight, hang on to the bar. Raise yourself till your chin is level with the bar. Take a minute to pause and then descend to the beginning.
Tips:
- Complete each repetition religiously. The amount of repetitions you can complete might be decreased by increasing your momentum.
- Maintain an upright chest and a slightly back shoulder.
Suggested Reps: Perform 3 sets of as many repetitions as possible.
Also Read: 7 Exercises To Do Everyday
9. The Classic Chin-Up
Exercise Level: Beginner to Intermediate
Muscles Worked: Biceps, shoulder blade area, core, and broad muscles in your back
Equipment: Pull-up Bar
How to perform: Hold onto the bar by placing your hands hip-to-shoulder-width apart and your palms beneath it. Raise yourself till your chin is level with the bar. Take a brief break and go back to the beginning.
Tip: As you draw yourself closer to the bar, maintain a strong core and an elevated chest.
Suggested Reps: Perform 3 sets of 10 repetitions each.
10. Plank
Exercise Level: Intermediate
Muscles Worked: Arms, back, and shoulder muscles
Equipment: Nothing to use.
How to perform: Place your feet shoulder-width apart and assume a high plank posture, with your arms straight below your shoulders. Raise your right hand off the ground while bending your elbow to the side. After a brief period of holding it, release it and repeat on the other side.
Tips: Throughout the workout, maintain a straight back and a firm core.
Suggested Reps: perform 3 sets of 10 repetitions on each side.
Wrapping It Up
The primary advantage of bodyweight pull exercises is the improvement of posture, which may boost self-esteem and motivate you to commit more to your training regimen as you transition from beginner to intermediate and advanced routines. These effective bodyweight pull exercises can help you build whole-body strength as part of your strength training regimen. A well-rounded training regimen should combine push and pull exercises.
