Movement pattern

The pull pattern

Drawing resistance towards the torso — horizontally in a row, vertically in a pull-up or pulldown.

The shape of the movement

45MOVEMENTS

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.

22 of the 45 run without a gym. A pattern with no home version in it is a pattern you will skip.

ಮೂಲ.ಪ್ರಕಟಿತ ವ್ಯಾಯಾಮ ಉಲ್ಲೇಖಗಳು.PATTERN ASSIGNED BY JOINT ACTION, NOT BY EQUIPMENT.ಪರಿಶೀಲನೆ ಜುಲೈ 2026

How a movement lands in the pull pattern

Start from the joint action, not the sensation. A muscle is credited when the action it produces is the one being resisted.
Credit exactly one role per exercise: prime mover, or synergist and stabiliser. Nothing is listed twice.
Rank by technical demand on a 1–5 scale — how much practice the movement needs to be done safely, not how hard the set feels.
Attach the published MET category so the energy figure on every card traces back to the same table.

The attribution rules in full →

ಮೂಲ.ಪ್ರಕಟಿತ ವ್ಯಾಯಾಮ ಉಲ್ಲೇಖಗಳು.ATTRIBUTION BY JOINT ACTION.ಪರಿಶೀಲನೆ ಜುಲೈ 2026

Every pull movement

Pull exercises, easiest first.REVIEWED · JUL 2026
Exercise	Primary muscle	Equipment	Level
Band External Rotation	Rotator cuff	Resistance band	ಆರಂಭಿಕ
Band Face Pull	Rear deltoid	Resistance band	ಆರಂಭಿಕ
Band Lat Pulldown	ಲ್ಯಾಟ್ಸ್	Resistance band	ಆರಂಭಿಕ
Cable External Rotation	Rotator cuff	Cable machine	ಆರಂಭಿಕ
Close-Grip Lat Pulldown	ಲ್ಯಾಟ್ಸ್	Cable machine + Machine	ಆರಂಭಿಕ
Lat Pulldown	ಲ್ಯಾಟ್ಸ್	Cable machine + Machine	ಆರಂಭಿಕ
Machine Pulldown	ಲ್ಯಾಟ್ಸ್	Machine	ಆರಂಭಿಕ
Machine Row	Upper back	Machine	ಆರಂಭಿಕ
Neutral-Grip Lat Pulldown	ಲ್ಯಾಟ್ಸ್	Cable machine + Machine	ಆರಂಭಿಕ
Resistance Band Row	Upper back	Resistance band	ಆರಂಭಿಕ
Scapular Pull-Up	Trapezius	Pull-up bar + Bodyweight	ಆರಂಭಿಕ
Seated Cable Row	Upper back	Cable machine + Machine	ಆರಂಭಿಕ
Assisted Pull-Up Machine	ಲ್ಯಾಟ್ಸ್	Machine	ಆರಂಭಿಕ
Band-Assisted Pull-Up	ಲ್ಯಾಟ್ಸ್	Pull-up bar + Resistance band	ಆರಂಭಿಕ
Cable Face Pull	Rear deltoid	Cable machine	ಆರಂಭಿಕ
Cable Upright Row	Side deltoid	Cable machine	ಆರಂಭಿಕ
Chest-Supported Dumbbell Row	Upper back	Dumbbells + Bench	ಆರಂಭಿಕ
Dumbbell Upright Row	Side deltoid	ಡಂಬೆಲ್‌ಗಳು	ಆರಂಭಿಕ
Incline Dumbbell Row	Upper back	Dumbbells + Bench	ಆರಂಭಿಕ
Inverted Row	Upper back	Bodyweight + Barbell	ಆರಂಭಿಕ
Kettlebell Row	ಲ್ಯಾಟ್ಸ್	Kettlebell	ಆರಂಭಿಕ
Negative Pull-Up	ಲ್ಯಾಟ್ಸ್	Pull-up bar + Bodyweight	ಆರಂಭಿಕ
Reverse-Grip Lat Pulldown	ಲ್ಯಾಟ್ಸ್	Cable machine + Machine	ಆರಂಭಿಕ
Single-Arm Dumbbell Row	ಲ್ಯಾಟ್ಸ್	Dumbbells + Bench	ಆರಂಭಿಕ
Single-Arm Lat Pulldown	ಲ್ಯಾಟ್ಸ್	Cable machine	ಆರಂಭಿಕ
Smith Machine Row	Upper back	Smith machine	ಆರಂಭಿಕ
TRX Row	Upper back	Suspension trainer + Bodyweight	ಆರಂಭಿಕ
Wide-Grip Seated Cable Row	Upper back	Cable machine + Machine	ಆರಂಭಿಕ
Barbell Upright Row	Side deltoid	Barbell	ಮಧ್ಯಮ
Chin-Up	ಲ್ಯಾಟ್ಸ್	Pull-up bar + Bodyweight	ಮಧ್ಯಮ
Landmine Row	Upper back	Landmine + Barbell	ಮಧ್ಯಮ
Neutral-Grip Pull-Up	ಲ್ಯಾಟ್ಸ್	Pull-up bar + Bodyweight	ಮಧ್ಯಮ
T-Bar Row	Upper back	Barbell + Machine	ಮಧ್ಯಮ
Underhand Barbell Row	ಲ್ಯಾಟ್ಸ್	Barbell	ಮಧ್ಯಮ
Barbell Bent-Over Row	Upper back	Barbell	Advanced
Commando Pull-Up	ಲ್ಯಾಟ್ಸ್	Pull-up bar + Bodyweight	Advanced
Meadows Row	ಲ್ಯಾಟ್ಸ್	Landmine + Barbell	Advanced
Pendlay Row	Upper back	Barbell	Advanced
Pull-Up	ಲ್ಯಾಟ್ಸ್	Pull-up bar + Bodyweight	Advanced
Renegade Row	Upper back	ಡಂಬೆಲ್‌ಗಳು	Advanced
Wide-Grip Pull-Up	ಲ್ಯಾಟ್ಸ್	Pull-up bar + Bodyweight	Advanced
Archer Pull-Up	ಲ್ಯಾಟ್ಸ್	Pull-up bar + Bodyweight	Advanced
L-Sit Pull-Up	ಲ್ಯಾಟ್ಸ್	Pull-up bar + Bodyweight	Advanced
Towel Pull-Up	Forearms	Pull-up bar + Bodyweight	Advanced
Weighted Pull-Up	ಲ್ಯಾಟ್ಸ್	Pull-up bar + Weight plate	Advanced

The other patterns

ಪುಶ್Driving resistance away from the torso — horizontally in a bench press, vertically in an overhead press.SquatKnee-dominant lower-body work: hips and knees bend together with the torso staying relatively upright.HingeHip-dominant lower-body work: the hips travel back and forward while the knees stay relatively still.LungeSplit-stance and single-leg lower-body work, one leg clearly in front of the other.CarryHolding a load and walking with it. Trains grip, trunk and shoulders in one uncomplicated package.RotationTurning the trunk under load, or throwing and swinging across the body.BraceHolding the trunk still while something tries to bend, extend or twist it.ಐಸೊಲೇಶನ್One joint, one muscle group, no help from anywhere else.

The questions that come up on the floor

What is the 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.

Which muscles does pulling train?

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.

How often should I train the pull pattern?

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.

Muscle roles follow standard kinesiology references and are described by joint action rather than by gym convention — see how this site is built. Energy figures are derived from the 2024 Adult Compendium of Physical Activities. Every reference is named and dated on the ಮೂಲಗಳು page. General information only — not medical or coaching advice. Load, form and progression should be adjusted to your own experience and any injury history. When in doubt, get coached in person.

ಮೂಲ.ಪ್ರಕಟಿತ ವ್ಯಾಯಾಮ ಉಲ್ಲೇಖಗಳು.MUSCLE ROLES ASSIGNED BY JOINT ACTION.ಪರಿಶೀಲನೆ ಜುಲೈ 2026

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This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.

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