দ্য pull pattern

Drawing resistance towards the torso — horizontally in a row, vertically in a pull-up or pulldown. Pulls are elbow flexion plus shoulder extension or horizontal abduction, with the lats leading vertically and the mid-back leading horizontally. Balance your weekly pulling volume against your pushing volume; almost everybody's programme is short on the pulling side.

Across the 45 pull exercises on this site, the prime movers are the lats, upper back, trapezius, side deltoid, rear deltoid, forearms, rotator cuff. Which one leads depends on the angle and the equipment, not on the pattern alone.

Twice a week is a sensible default for every pattern. A programme built on movement patterns rather than muscles is harder to leave holes in — if every week contains a push, a pull, a squat, a hinge, a carry and some trunk work, very little gets missed.