Pulling exercises are strength training movements that involve contracting muscles in a way that forces weight to be pulled towards one’s body. The primary muscles in a pull workout include the biceps, hamstrings, obliques, trapezius, and all of one’s back muscles.
If you want to have a well-rounded workout routine, you’re going to want to include a combination of fundamental exercises including both pull and pushing movements. Below are some of the many benefits that come with pull exercises:
Doing pulling exercises such as pull-ups is an effective way to strengthen back muscles including the latissimus dorsi, trapezius, thoracic erector spinae, and the infraspinatus. By exercising your back muscles regularly, you can reduce stiffness which leads to improved mobility and helps prevent injury and back pain.
Plus, building strength in the posterior of your body helps with essential everyday tasks, such as safely lifting an object off the ground, as well as sports-related movement, such as rowing or paddling a boat or swimming a breaststroke.
Although you may be better off doing a cardiovascular exercise if your goal is to burn a lot of calories, doing pulling exercises is a great strength training method that, for example, burns about 1 calorie per pull-up.
According to peer-reviewed research, people who suffer from mild to moderate depression and perform resistance training exercises saw a significant improvement after doing these exercises two or more days per week.
If you are looking to make a difference in your life and reap the benefits of strength training, check out the below step-by-step articles, videos, and guides as Pat Chadwick walks you through each variation of pulling exercises.