{"id":10734,"date":"2022-09-05T22:58:56","date_gmt":"2022-09-05T17:28:56","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=10734"},"modified":"2022-09-05T22:59:09","modified_gmt":"2022-09-05T17:29:09","slug":"best-bodyweight-pull-exercises","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/best-bodyweight-pull-exercises","title":{"rendered":"15 Best Bodyweight Pull Exercises to Level Up Your Fitness"},"content":{"rendered":"\n

You can do various bodyweight pull exercises at home and the gym to build strength and muscles. Bodyweight pull exercises are excellent for developing upper body muscles, particularly the latissimus dorsi<\/a>, traps<\/a>, rear delts, lower back<\/a>, and biceps.<\/p>\n\n\n\n

From beginner <\/a>to advanced level, I’ve shared various bodyweight exercises<\/a> in this article that you can do on your pull day to improve your overall fitness and body composition. You can also use these exercises while creating a bodyweight workout routine <\/a>for you.<\/p>\n\n\n\n

Top 15 Bodyweight Pull Exercises For Strength, Muscles, & Balance<\/strong><\/h2>\n\n\n\n

1. Pull-up<\/h3>\n\n\n
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\"Bodyweight<\/figure>\n<\/div>\n\n\n

Exercise Level:<\/strong> Intermediate<\/p>\n\n\n\n

Muscles Worked:<\/strong> Back<\/a>, Biceps, and Core<\/p>\n\n\n\n

Equipment:<\/strong> Pull-up bar<\/p>\n\n\n\n

How to:<\/strong> Grip the bar with an overhand grip and keep your hands wider than shoulder-width apart. Hang on the bar with your arms straight, and legs slightly bent. Pull yourself up until your chin reaches above the bar. Pause for a moment and lower yourself to the start.<\/p>\n\n\n\n

Pro Tips:<\/strong> 1. Perform each rep in a controlled fashion. Using too much momentum can reduce the number of reps you can actually do, 2. Keep your chest up and your shoulder slightly back. <\/p>\n\n\n\n

Recommended Reps: <\/strong>As many reps as you can x Three sets<\/p>\n\n\n\n

2. Inverted Row<\/h3>\n\n\n
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\"easiest<\/figure>\n<\/div>\n\n\n

Exercise Level:<\/strong> Beginner<\/p>\n\n\n\n

Muscles Worked:<\/strong> Trapezius, Posterior Delt, Biceps, and Abs<\/p>\n\n\n\n

Equipment<\/strong>: Parallel bar, smith machine, or a firm four legs table where you can get underneath<\/p>\n\n\n\n

How to:<\/strong> Get under the bar and grab it with an overhand grip with your hands slightly wider than shoulder-width apart. Walk your feet out and lean back. Keep your arms straight and your legs extended with your heels on the ground and your toes facing upward. Now, pull your torso up until your chest is close to the bar. Pause for a moment and lower yourself to the starting point.<\/p>\n\n\n\n

Pro Tips:<\/strong> Keep your core engaged throughout the movement. You can bend your knees softly if you like.<\/p>\n\n\n\n

Recommended Reps:<\/strong> 15 x 3<\/p>\n\n\n\n

3. Chinup<\/h3>\n\n\n
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\"upper<\/figure>\n<\/div>\n\n\n

Exercise Level:<\/strong> Beginner to Intermediate<\/p>\n\n\n\n

Muscles Worked:<\/strong> Biceps, Latissimus Dorsi, Infraspinatus, and Core<\/p>\n\n\n\n

Equipment<\/strong>: Pull-up Bar<\/p>\n\n\n\n

How to:<\/strong> Hang onto the bar with your palms underneath it and your hands hip to shoulder width apart. Pull yourself up until your chin reaches above the bar. Pause for a moment and return to the start.<\/p>\n\n\n\n

Pro Tips:<\/strong> Keep your core tight and chest up as you pull yourself toward the bar. <\/p>\n\n\n\n

Recommended Reps:<\/strong> 10 x 3<\/p>\n\n\n\n

4. Superman Pull<\/h3>\n\n\n
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\"pull
pull exercises at home<\/figcaption><\/figure>\n<\/div>\n\n\n

Exercise Level:<\/strong> Beginner<\/p>\n\n\n\n

Muscles Worked:<\/strong> Lats, Lower Back, and Traps<\/p>\n\n\n\n

Equipment<\/strong>: No equipment<\/p>\n\n\n\n

How to:<\/strong> Lie prone on the floor with your face down and arms straight in front of you. Lift your chest slightly off the floor and pull your arms inside your torso. Hold for a couple of seconds and extend your arms back to the start.<\/p>\n\n\n\n

Pro Tips:<\/strong> Keep your lower body engaged during the movement and focus on contracting your back muscles when you bring your elbows in.<\/p>\n\n\n\n

Recommended Reps:<\/strong> 15 x 3<\/p>\n\n\n\n

5. Bicep Leg Curl<\/h3>\n\n\n\n
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