Pull Workout

Pull Exercises for the Whole Body

This pull workout involves pulling exercises targeting the butt, hamstrings, back, and biceps.  Alternate this workout with the Push Workout, which targets the quads, outer thighs, chest, shoulders and triceps to target all the muscles of the body.

  • Warm up with a few minutes of light cardio or by doing a warm up set of each exercise with light weight
  • Beginners:  Perform one set of 10-16 reps of each exercise and add a set every two weeks or as you feel comfortable
  • Intermediate/Advanced Exercisers: Complete 2-4 sets of 8-15 reps of each exercise with 30-60 seconds of rest between sets. 
  • Check with your doctor if you have any medical issues             

Deadlift (Hamstrings/Back)

Deadlift. Paige Waehner

Stand with feet shoulder-width apart, holding weights in front of you.  Keeping knees slightly bent (or straight) tip from the hips with back straight, shoulders back and abs in.  Lower the torso towards the floor, keeping the weight close to legs.  Squeeze through the butt and hamstrings to come back up and repeat.         

Step Ups with Band

Band Step Ups
Band Step Ups. Paige Waehner

Wrap band under one side of the step and hold on to the handles to create tension.  Place right foot on the step and press into the heel as you step up.  Lower down, touching left toe to the floor and repeat.        

One-Leg Hip Raises (Hamstrings/Glutes)

One-Leg Hip Raises
One-Leg Hip Raises. Paige Waehner

Place one foot on a step or ball (harder), knee bent, and raise left leg straight up.  Keeping abs tight, squeeze butt and hamstring to lift butt off the floor, pushing left leg straight up towards the ceiling.  Lower back until butt barely touches the floor.   Alternate on each leg for 2-3 sets of 16 reps. 

Hip Extension on the Ball

Hip Extension on the Ball
Hip Extension on the Ball. Paige Waehner

Lie with hips on the ball and forearms on the floor.  Bend the knees so shins are parallel to the floor and squeeze the glutes to lift the feet towards the ceiling. 

Dumbbell Rows

DB Row
DB Row. Paige Waehner

Stand with feet hip-width apart and bend at the waist until torso is parallel to the floor (or higher, if it hurts your back).  Keep abs contracted to protect the back and bend arms, pulling elbow up to the rib cage while contracting the lat muscles.  Lower and repeat.  Do this one arm at a time if you find this too hard on your back. 

DB Pullover (Lats/Triceps)

DB Pullover
DB Pullover. Paige Waehner

Lie face up on a step, bench or ball, holding the dumbbell straight up overhead.  Keeping your back against the bench and using control, slowly lower the weight behind your head, arms slightly bent, until you're level with the bench.  Squeeze your back to pull the weight back up to start  

Reverse Fly

Reverse Fly
Reverse Fly. Paige Waehner

Sit on a ball or bench and bend forward, holding the weights under the legs with palms facing each other.  Contract the shoulder blades and lift the arms up to shoulder level, elbows slightly bent.  Lower and repeat. 

Barbell Bicep Curls (Biceps)

Barbell Bicep Curls
Barbell Bicep Curls. Paige Waehner

Hold weights  in hands, palms facing out, elbow slightly bent.  Keeping abs tight, bend the elbows and bring the weights towards the shoulders (don't touch the shoulders), keeping elbows from moving back and forth.  Slowly lower back down, but don't straighten the arm entirely--keep tension on the muscle throughout the movement.  If you find you're swinging the weights to get them up, lower the weight and slow down. 

Concentration Curls

Concentration Curls
Concentration Curls. Paige Waehner

 Kneel on floor or sit on a bench and grasp a dumbbell.  Place the back of the upper arm on the inner thigh and lean into the leg to raise the elbow a bit.  Raise dumbbell to front of the shoulder and then lower until arm is almost fully extended.

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