Do you want to build upper-body strength at home but aren’t sure which bodyweight pull exercises to try? We’ll walk you through the ten most effective exercises.
They strengthen your back, shoulders, arms, and core, build a V-shaped back, and improve shoulder range of movement after injuries and bad posture-related pain.
Whether you are a beginner, intermediate, or advanced athlete, these exercises will improve your workout routine.
10 Moves For A Bodyweight Circuit
We will cover the following 10 bodyweight pull exercises below:
- Pull-up.
- Prone W raise.
- L-sit pull-up.
- Chin-up.
- Ring face pull.
- Inverted row.
- Back extension.
- Prone Y raise.
- Prone T raise.
- Reverse hyperextension.
You can build strength easily at home with these exercises.
10 Bodyweight Pull Exercises
Here are our favorite pull exercises you can start right away.
Pull-Up
The pull-up targets the large back muscle called latissimus dorsi, or lats. It also works the shoulders and arms and conditions your grips. This is essential for many sports.
A wider overhand grip forces your back and shoulders to work harder. So, pull-ups are the best bodyweight exercises for building a V-shaped back.
How To Do
- Grab a pull-up bar with an overhand grip shoulder-width apart.
- Jump up the bar and hang from it with your arms fully extended and feet off the ground.
- Inhale and pull yourself up until your chin is over the bar.
- Exhale, and lower yourself back to the starting position.
Tips
- Keep your shoulder blades pulled down and back at the start of the movement.
- Engage core throughout the exercise. This can keep your back safe from injuries.
- Avoid swinging and jerking. Instead, keep the movement smooth and controlled.
- Start with assisted variation if a bodyweight pull-up is too difficult to perform.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 5 | 3–5 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12+ |
| Power Training | 3–5 | 1–3 (Explosive) |
Prone W Raise
The upper back muscles are key shoulder stabilizers. During prone W raises, you activate them by squeezing your shoulder blades together. They are effective for shoulder stabilization. They can improve shoulder joint health and are often used in rehabilitation. Plus, you can start them right away without any equipment!
How To Do
- Lie face down on a mat with your legs extended, arms in a W shape beside you, and palms facing down.
- Inhale and slowly lift your arms off the ground while keeping your whole body static.
- Pause on top for a few seconds and squeeze your shoulder blades together.
- Exhale as you return to the starting position.
Tips
- Keep your elbows bent at about 90 degrees and your hands near your shoulders throughout the exercise.
- Engage your core and squeeze your glutes to keep your body stable.
- Rest your forehead on a yoga block so your neck remains in a neutral position.
- Squeeze your shoulder blades together as you lift. This can activate your back muscles.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 2–5 | 8–12 |
| Hypertrophy | 2–6 | 12–15 |
| Endurance Training | 2–4 | 15–20 |
| Power Training | 2–5 | 6–8 (Explosive) |
L-Sit Pull-Up
The L-sit pull-up is a more challenging variation of standard pull-ups. That’s because you need to keep your legs lifted while pulling yourself up. Holding your legs in an L position requires significant hip flexor strength.
The hip flexors maintain proper posture and body alignment during the L-sit pull-up. They stabilize your trunk and pelvis and keep your hip joint safe. Once you mastered pull-ups and hanging or straight leg raises, progress to this exercise.
How To Do
- Grab the pull-up bar with an overhand grip and hands shoulder-width apart.
- Hang from the bar and lift your legs straight in front of you in an L shape.
- Inhale and pull yourself up while maintaining the L-sit position.
- Pull yourself up until your chin is above the bar.
- Return to the starting position.
Tips
- Engage your core, glutes, and quads throughout the exercise. This will help you execute the movement safely and effectively.
- Don’t lower your legs down with each rep. Maintain the L-sit position for your full set.
- Avoid swinging or using momentum. Instead, control the whole movement.
- Pull the elbows and shoulder blades down as you pull yourself up.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 2–5 | 10–20 seconds |
| Hypertrophy | 2–6 | 10–20 seconds |
| Endurance Training | 2–4 | 10–20 seconds |
| Power Training | 2–5 | 10–20 seconds |
Chin-Up
The chin-up is performed with an underhand and narrow grip. This position targets the back yet puts a higher emphasis on the biceps. It’s suitable for athletes of all levels, including beginners.
Pulling exercises, including chin-ups, help you develop strength and power in the core and back. Improving your muscle strength can aid in better athletic performance and daily tasks.
How To Do
- Find a stable bar that can support your weight.
- Grip it with an underhand grip around hip-width apart.
- Hang from the bar with your feet off the ground and arms fully extended.
- Inhale and pull yourself up until your chin is over the bar.
- Exhale and return to the starting position.
Tips
- Keep your wrists straight and in line with your forearms to prevent strains.
- Pull your shoulder blades down as you pull yourself up to increase the stability and activation of your back.
- Control the movement and avoid swinging.
- Take enough rest between sets so you can focus on proper technique.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 1–5 (Explosive) |
Ring Face Pull
The ring face pull targets the upper back muscles, improving their stability and flexibility. It can counteract the harmful effects of repetitive movements and prolonged sitting.
Improving upper back strength can prevent pain and injuries and promote long-term muscle health. If rings aren’t available, use a towel secured to a sturdy anchor point as a substitute.
How To Do
- Attach a resistance band at chest height to a stable object (door, pole, or cable machine).
- Grab the band with each arm with an overhand grip, and take a big step back to create tension on the band.
- Get in a half-kneeling position. Place one knee on the floor and the other leg in front of you at a 90-degree angle.
- Extend both of your arms in front of you at shoulder height.
- Inhale and pull the band toward your face, while keeping your elbows high moving out to the sides.
- Exhale and return to the start.
Tips
- Squeeze your shoulder blade back as you pull the band to activate the upper back more.
- Control the release phase to maximize the work of your muscles.
- Maintain a braced core and neutral spine with your head looking forward. This can prevent neck strain and incorrect technique.
- Keep your elbows high at around ear level as you pull the band.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 2–5 | 8–12 |
| Hypertrophy | 2–6 | 12–15 |
| Endurance Training | 2–4 | 15–20 |
| Power Training | 2–5 | 6–8 (Explosive) |
Inverted Row
The inverted row is an excellent bodyweight pull exercise that targets the back, shoulders, arms, and core. You can perform it using a suspension trainer or a bar placed across two chairs.
Position your body diagonally or horizontally and pull your chest toward the bar while keeping your feet on the ground. This reduces the amount of body weight you need to pull, making it a great regression for pull-ups.
How To Do
- Place a strong bar that supports your weight between two chairs on a non-slippery surface.
- Lie on your back with your chest underneath the bar.
- Grab the bar with an overhand grip with your hands shoulder-width apart and arms fully extended.
- Bend your knees to 90 degrees, and keep your feet planted on the ground. This reduces the amount of weight you lift.
- Inhale, and pull your chest toward the bar while keeping your hips, shoulders, and head in a straight line.
- Exhale and stretch the arms back to the starting position.
Tips
- Tighten your core as you perform the pull. This will keep your spine in a neutral position, preventing injuries.
- To increase the challenge of the exercise, straighten your legs. This will increase the weight you lift.
- Pull your shoulder blades back and drive your elbows behind you to increase back activation.
- Maintain a straight wrist at all times to prevent strains.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Back Extension
The back extension exercise can improve the strength of the spinal stabilizers, which are called erector spinae. It can increase back muscle strength and endurance. It’s effective in reducing chronic low back pain, too. You can perform it on a Swiss ball or back extension machine or do its floor variation, Supermans.
How To Do
- Get in the back extension machine with your thighs against the pads, legs straight, and feet planted into the platform.
- Keep your back straight and cross your arms over your chest or behind your head.
- Inhale and lower your torso towards the floor by hinging at your hips and maintaining a neutral spine.
- Exhale and return to the start.
Tips
- Your thighs should be against the thigh support while your torso should be hanging freely off the machine.
- Keep your body aligned from head to heels. Maintain a neutral spine and neck throughout the exercise.
- Keep your ankles against the pads to support you during the exercise.
- Tighten your core and squeeze your glutes as you lower yourself towards the floor and come back.
- Prevent your shoulders and back from rounding to avoid injuries.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Prone Y Raise
Prone Y raises are effective in strengthening the upper back, particularly the lower traps and posterior shoulders. Shoulder blade and mid-back stabilization exercises, along with lower trapezius strengthening, can improve neck pain, posture, and muscle function.
Specifically, strengthening the lower traps with Y raises can increase muscle thickness in this area. Therefore, it’s a great choice for fitness enthusiasts and rehab patients alike.
How To Do
- Lie face down on a mat.
- Stretch your legs behind you shoulder-width apart and your arms above your head in a Y shape, thumbs up.
- Inhale as you raise your arms off the ground while keeping the rest of your body static.
- Exhale as you lower your arms back to the ground.
Tips
- Keep your head in a neutral position to prevent neck strain.
- Keep your shoulder blades down and back for maximal upper-back activation.
- Control the movement from start to finish for best results.
- Avoid shrugging your shoulders up, as it can overwork the upper traps.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 2–5 | 8–12 |
| Hypertrophy | 2–6 | 12–15 |
| Endurance Training | 2–4 | 15–20 |
| Power Training | 2–5 | 6–8 (Explosive) |
Prone T Raise
The prone T raise is similar to the Y raise. However, you extend your arms out to the sides. This position targets the middle trapezius along with the rhomboids and rear delts.
Strengthening the back muscles with the prone Y raise can help improve shoulder posture and reduce muscle imbalances.
How To Do
- Lie on your stomach with your legs stretched.
- Extend your arms at shoulder height in a T shape, palms facing backward.
- Inhale as you raise your arms off the ground, squeezing your shoulder blades together.
- Exhale as you lower your arms back to the ground.
Tips
- Avoid shrugging your shoulders up, as this increases upper trap work and reduces the mid trap work.
- Use controlled movement to maximize back work.
- Keep your neck aligned with your spine to prevent strains. Alternatively, you can use a yoga block under your forehead.
- Start without weights and progress to load as you get stronger.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 2–5 | 8–12 |
| Hypertrophy | 2–6 | 12–15 |
| Endurance Training | 2–4 | 15–20 |
| Power Training | 2–5 | 6–8 (Explosive) |
Reverse Hyperextension
Reverse hyperextensions activate the posterior chain muscles, such as the glutes, lower back, and hamstrings. They build lower back strength and increase hip range of motion. When performed correctly, they can also reduce lower back pain in patients.
How To Do
- Lie face down with your hips at the edge of a bench or machine.
- Grip the bench in front of you and press your chest against the pad.
- Bend your knees so the soles of your feet and toes are pointing to the ceiling.
- Inhale as you lift your legs up toward the ceiling while squeezing your glutes and hamstrings.
- Lift until your thighs are parallel to the floor.
- Exhale and slowly lower your legs to the start without your feet or knees touching the ground.
Tips
- Keep the movement slow and controlled to prevent momentum from taking over.
- Start with a lightweight so you can focus on proper form.
- Keep your abs tight to prevent your lower back from arching.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 2–5 | 8–12 |
| Hypertrophy | 2–6 | 12–15 |
| Endurance Training | 2–4 | 15–20 |
| Power Training | 2–5 | 6–8 (Explosive) |
Best Bodyweight Pull Workout Routine
Not sure what bodyweight workout plan to do, or how to implement these pull exercises into your routine? In the chart below, you will find a sample plan we have created to get you started.
Make sure to warm up by jogging in one place for three to five minutes. Follow the order of our exercises as we begin with low reps and heavy loads.
You can use up to 75% to 80% of your 1-repetition maximum, or 1RM. Your one rep max is the maximum weight you can lift for a single rep of an exercise with proper form.
We have also added a superset, which refers to completing two exercises back-to-back.
You should complete bodyweight push exercises on another day to prevent muscle imbalances. A study showed that adding one-sided bodyweight training reduced glute and hamstring imbalances after three weeks.
Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Pull-up | 4–5 sets | 5–6 reps | Up to 3 minutes |
| Resistance band face pull superset with Back extension | 3–4 sets | 10–12 reps | 120 seconds |
| Prone Y raises Superset with Prone T raise | 2–3 sets | 15–20 reps | 60 seconds |
| Reverse hyperextension | 3–4 sets | 12–15 reps | 60 seconds |
| Inverted row | 2–3 sets | 10–12 reps | 30–60 seconds |
Benefits Of A Bodyweight Pull Exercises
Let’s look at some key benefits of bodyweight pull exercises.
Reduces Lower Back Pain
Prolonged sitting with bad posture can increase the risk of lower back discomfort. It can weaken the trunk and back muscles and reduce their endurance.
Bodyweight exercises like pull-ups can strengthen the back, shoulders, and core, reducing the damage caused by poor habits. They target the muscles that are underused during daily activities and sitting, improving stability.
Improves Athletic Performance
Performing bodyweight pull exercises as part of a training routine can improve an athlete’s power output. This means they can get stronger and faster in movements like throwing.
Therefore, supplementing your routine with inverted rows and other exercises can improve your athletic performance. Add these exercises to your full-body calisthenics workout or split routine.
Accessible Anywhere
One of the best things about our ten bodyweight pull exercises is their versatility. They can be done almost anywhere without special equipment. Whether you’re at a park or home, all you need is a sturdy chair, a bar, or a piece of furniture.
For example, a solid pole or tree branch is perfect for pull-ups. These exercises make it easy to stay active, even with a busy schedule or no gym access.
Expert Training Tips
- Progress Your Workouts — Once you are comfortable with your body weight, add ankle weights, backpacks, or resistance to the exercises. You can also increase the reps or sets to increase the intensity of your workout.
- Plan Your Sessions — Plan your workouts to allow your muscles to recover. Give your back a day to rest before training them again. In the meantime, focus on other muscle groups like legs or chest. This keeps your routine varied and helps your body stay fresh.
- Use Your Full Range Of Motion — Resistance training with load can improve your range of movement without stretching, but you must use your full range.
We know it’s tempting to shortcut the movement when you’re tired. But this only strengthens you in a limited range. Performing exercises through a full range helps improve your mobility and flexibility.
Conclusion
Adding bodyweight pull exercises into your routine can improve your athletic performance and ease lower back pain. They don’t require special equipment and are easy to perform.
These exercises build upper-body strength and improve posture and daily function by targeting your back, shoulders, and core. By following our sample plan, you can unlock your full pulling power.
Frequently Asked Questions
If you don’t have any equipment, focus on bodyweight pull exercises like prone W’s, T’s, and Y’s. They target your back and shoulders effectively and can be done anywhere.
Bodyweight pull-ups are one of the most effective exercises for building back strength and a V-shaped back. It’s a popular exercise amongst bodybuilders, too.
Pull-ups are popular calisthenics exercises often performed in parks and gyms. It requires minimal equipment, as they primarily rely on your body weight.
Focus on full-body movements like pull-ups and inverted rows. Follow it with face pulls and back extensions for higher reps. Finish with Prone W raises for injury prevention.
Resources
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About the Author
Alexandra Kovacsova, BSc Fitness Expert & Sports Rehab Specialist
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