"Pull" workouts are a type of training session that focuses on exercises where you pull the weight toward your body. This includes movements such as rows, shrugs and curls that target the , biceps and . By regularly incorporating pull exercises into your fitness routine, you can improve your ability to perform everyday tasks that require pulling movements, such as lifting objects off the ground or pulling open a heavy door.
Try adding some of these pulling exercises to your routine to build strength that will help you perform these everyday motions with more ease, while toning the upper body. Stand with your feet hip-width apart. Hold a dumbbell in each hand in front of your thighs, with the palms facing you.
Engage your core and keep your chest up and shoulders back and down. Raise the dumbbells up toward your chin by lifting the elbows to the ceiling. Lower to the starting position.
Repeat 10 times. Grab a dumbbell in each hand and hold them down at your sides with a neutral grip. Keep your arms straight as you lift your shoulders toward your ears.
Pause for 2 seconds and then lower the dumbbells back to the starting position by lowering the shoulders. Repeat 10 times. Stand up straight, holding the dumbbells in front of your thighs.
While bending your knees slightly, bring your shoulders back and down so that your chest is open. Push your hips back so that your torso bends forward and your arms slide down in front of your shins. Thrust forward, engaging the glutes to return to the starting position.
Repeat 10 times. Stand with your feet hips-width apart. Hold a dumbbell in each hand with your arms at your sides and your palms and fingers facing in toward your body.
Lift both dumbbells up toward your shoulders, keeping your elbows glued to your sides. Slowly lower both arms back down. Repeat 10 times.
Perform a , keeping your elbows hugged into your sides and raising the dumbbells up toward your shoulders. When the dumbbells reach shoulder height, rotate the wrists so that the dumbbells face out, then lower the arms back down to your sides. Repeat 10 times.
Start on all fours and place a dumbbell on either side of you, next to your shoulders. In tabletop-position, grasp a dumbbell in each hand. Then push up into a or a modified plank position on your knees.
With your back straight and core engaged, keep your hips and shoulders square to the floor as you drive your left elbow up toward the ceiling. Lower back to starting position, and then drive your right elbow up toward the ceiling. Continue to alternate arms, performing 10 repetitions on each side.
Stand with your feet as wide as your hips and hold a dumbbell in each hand. Reach your arms toward the floor as you hinge forward at the hips, leaning your torso forward on a diagonal. Then, fly your arms out to the sides as high as the shoulders.
Squeeze your shoulder blades together and then release down to the starting position. Repeat 10 times. Standing with feet shoulder-width apart, grab a dumbbell in each hand and hold them on your shoulders with palms facing inward.
Slightly bend your knees, keeping your back straight and core engaged as you hinge at the hips. Push your hips back until your torso is parallel to the floor. Return to the starting position, and then repeat 10 times.
This exercise only requires one dumbbell. Lie on your back on a flat surface and grab your dumbbell with both hands; think of cupping each end of the dumbbell for an optimal holding position. Bend your knees and place your feet flat on the floor.
Raise the dumbbell up so it’s over your chest. Slowly let the dumbbell lower behind your head, keeping your arms straight, until it creates a 45-degree angle with the floor. Return back to the starting position.
Repeat 10 times. Start standing with your feet as wide as your hips. Hinge forward at your waist and pull your abs in.
Reach your torso on a diagonal so that you’re slightly bent over. Let the weights dangle down toward the floor, and then hug your elbows in toward your sides and pull the weights up toward your chest. and the area in between your shoulder blades.
Then, lower the arms down keeping the elbows hugging in toward your sides. Repeat for 10 repetitions. Stephanie Mansour is a contributing health and fitness writer for TODAY.
She is a certified personal trainer, yoga and Pilates instructor and for women. She hosts “Step It Up with Steph” on PBS. Join her complimentary health and weight-loss and follow her for daily inspiration on and in her .
.
