Pulling movements involve drawing your body toward an anchor point or drawing weight toward your body. This includes horizontal pulls (rows), vertical pulls (pull-ups, chin-ups), and advanced straight-arm pulls (front lever). A strong pull balances the pressing work and builds postural strength.
Bodyweight Exercise Collection
Rope Climb with Legs
The Rope Climb with Legs is a foundational rope climbing exercise using leg assistance to reduce arm load.
Rope Climb Negatives
The Rope Climb Negative focuses on the eccentric phase, lowering the body slowly on a rope.
Rope Climb
The Rope Climb is a dynamic pulling exercise that builds grip, arm, and back strength by climbing a vertical rope.
Front Lever to Back Lever Press
The Front Lever to Back Lever Press is a dynamic transition from Front Lever to Back Lever, requiring extreme straight-arm strength.
Full Iron Cross
The Full Iron Cross is a straight-arm static hold on rings where the body is completely horizontal, arms extended to the sides.
Iron Cross Negative
The Iron Cross Negative focuses on the eccentric phase, lowering the body slowly from the Iron Cross position.
Iron Cross Hold
The Iron Cross Hold is a straight-arm static hold on rings where the body is held horizontal, arms extended to the sides.
Ring Turn Out Press
The Ring Turn Out Press is a dynamic transition from support hold to ring turn out, building straight-arm strength.
Ring Turn Out Hold
The Ring Turn Out Hold is a static position where the rings are turned outward, building straight-arm strength.
One-Arm Chin-Up
The One-Arm Chin-Up is a unilateral vertical pulling exercise with a supinated grip, emphasizing the biceps.
One-Arm Pull-Up
The One-Arm Pull-Up is a unilateral vertical pulling exercise where one arm supports the entire body weight.
Negative One-Arm Pull-Up
The negative one-arm pull-up focuses on the eccentric phase, building the specific strength needed for the full movement.
Assisted One-Arm Pull-Up
The assisted one-arm pull-up uses the other arm or a band to reduce load while practicing the one-arm pulling pattern.
Muscle-Up Transition Drill
The muscle-up transition drill isolates the crucial transition phase between the pull-up and the dip.
False Grip Pull-Up
The false grip pull-up is a crucial progression for muscle-ups, building the specific strength needed for the transition.
False Grip Hang
The false grip hang builds wrist and forearm strength required for ring work and muscle-up transitions.
Negative Front Lever
The negative front lever focuses on the eccentric phase, lowering the body slowly from a front lever position.
Full Back Lever
The full back lever is a straight-arm pulling hold where the body is completely horizontal and inverted, arms locked behind the body.
Back Lever Straddle
The straddle back lever extends the legs to the sides, increasing the lever arm and demanding greater strength.
Back Lever Advanced Tuck
The advanced tuck back lever increases the lever arm by opening the hips while keeping the knees tucked.
Back Lever Tuck
The tuck back lever is a straight-arm pulling hold where the body is horizontal with knees tucked, supported by the lats and core.
German Hang
The German Hang is a straight-arm inverted hanging position that builds shoulder mobility and back lever strength.
Negative Muscle-Up
The negative muscle-up focuses on the eccentric phase of the muscle-up transition, building control and strength.
Skin the Cat
Skin the Cat is a gymnastic movement that builds shoulder mobility, straight-arm strength, and body control.
Full Front Lever
The full front lever is a straight-arm pulling hold where the body is completely horizontal, legs together, supported by the lats and core.
Front Lever Straddle
The straddle front lever extends the legs to the sides, increasing the lever arm and demanding greater strength.
Front Lever Advanced Tuck
The advanced tuck front lever increases the lever arm by opening the hips while keeping the knees tucked.
Front Lever Tuck
The tuck front lever is a straight-arm pulling hold where the body is horizontal, knees tucked, supported by the lats and core.
Muscle-Up
The muscle-up combines a pull-up with a dip transition, requiring explosive pulling strength and powerful pressing.
False Grip Practice
False grip practice develops the wrist and forearm strength required for ring work and muscle-up transitions.
Archer Pull-Up
The archer pull-up is a unilateral pulling progression where one arm takes most of the load while the other provides balance.
Chest-to-Bar Pull-Up
The chest-to-bar pull-up requires pulling the chest to the bar, increasing lat and rhomboid engagement.
Standard Pull-Up
The pull-up is the foundational vertical pulling exercise, building back, biceps, and core strength.
Chin-Up
The chin-up is a pulling exercise with a supinated grip (palms facing you), emphasizing the biceps and lower lats.
Negative Pull-Up
The negative pull-up focuses on the eccentric phase of the pull-up, building strength by lowering the body slowly from the top position.
Inverted Row (Australian Pull-Up)
The inverted row is a horizontal pulling exercise that builds back, biceps, and core strength using a bar at waist height.
Scapular Pull-Up
The scapular pull-up builds scapular depression and retraction strength, essential for pull-ups and front lever.
Passive Hang
A passive hang is a hanging position where the shoulders are relaxed, the scapulae are elevated, and the body hangs with minimal muscle tension.
Hanging Leg Raises
Hanging leg raises are the advanced version of hanging knee raises, lifting straight legs to 90 degrees or above.
Hanging Knee Raises
Hanging knee raises build core, hip flexor, and grip strength by lifting the knees toward the chest while hanging from a bar.
Active Hang
An active hang is a hanging position where the shoulders are packed down and the scapulae are retracted, engaging the back muscles.