Pulling exercises are a form of exercise movement that involves concentric contraction. A concentric contraction means shortening the muscles as the movement of two connection points draws closer together. The major muscles in a pull workout include all of the back muscles, biceps, curl, hamstrings, obliques, and trapeziuses.
Some exercises are divided into push exercises or pull exercises. But it's a myth. The truth is that almost all exercises involve both concentric and eccentric phases, and the lifting phase is concentric (shortening) while the lower phase is eccentric (lengthening).
Both the push and pull exercises are part of a comprehensive training plan. Both the workout provides strength and helps in increasing body muscle mass. The pull exercises help the body get used to daily activities with great ease. In this article, we're going to study some of the best Pulling exercises that will give you strength.
1. Deadlift
A deadlift is an exercise that focuses on the whole body, specifically targeting the thighs, quads, buttocks, and back. To perform a deadlift, put your feet shoulder-width apart and hold the weight in front of your thighs, bend your knees slightly, and tip forward from your hips, keeping your back straight. The core should be kept low and tight.
After that, lower your torso towards the floor and hold the weight close to your legs until it touches the floor. Press on the buttocks and hamstrings to return to the starting position. When deadlifting, you should be careful not to let your back sag forward. It is a Pull exercise where less weight should be used initially.
2. Dumbbell row
Dumbbell row, popularly known as bent over row, is a form of Pull exercise which acts on the middle back muscles. The middle back muscles include the trapezius, rhomboids, and latissimus dorsi and are focused on the back of the shoulder (rear deltoid). Put a dumbbell in one hand and stand with your feet hip-width apart to practice the dumbbell row.
Move forward at your hips until your torso is parallel to the floor. The core should stay on. Pull the weight up toward your chest. When you pull it up, your elbow should be pointing towards the ceiling. Rowing can be done as a one-armed exercise or with both arms at the same time.
3. Biceps curls
A biceps curl is a traditional form of Pull exercise aiming at the front of the upper arm. You can do curls with dumbbells, barbells, cables, and kettlebells. To begin bicep curls, stand with a weight in each hand. The back and trunk should remain strong as you bend.
Make sure the elbows don't drift forward or away from the spots. To return to the starting position, slowly lower your back. You can shed the weight if you feel like it will take a lot of momentum to lift it. Once this exercise becomes easy, you can use your entire body to perform other movements as well.
4. Pull up
Pull-up is an exercise that aims to strengthen the upper body and latissimus dorsi. It's an advanced one Pull exercise which can also be done at home with a properly hung pull-up bar. First hold the bar with a suitable handle. The height of the bar should be so high that you will have to jump to take the help of a stool to hold it.
Lift your body and bend your elbows. Your chin should be the height of the bar. Hold this position for about 1 to 2 seconds and then release it back to the starting position. If you are uncomfortable with pull-ups, you can opt for a lat pulldown exercise to help strengthen those same muscles.
The bottom line
The pushing force of the average person is twice as strong as their pulling force. A person's pulling skills are not as well developed compared to pushing force. Hence, Pulling exercises become the perfect way to balance our body and improve its function. By doing the pulling exercises above, you can build strength and build muscle mass.
Frequently asked questions (FAQs)
1. What type of diet should be maintained while we have pull exercises in our routine?
Try to maintain a healthy, high protein diet when you have pull exercises in your daily schedule. Since this type of exercise requires a lot of energy, you should include more high fiber foods in your diet.
2. How long should we practice these exercises?
It is advisable to perform these exercises under the guidance of an instructor or fitness trainer. The suggested times should help you to stress all parts of the body equally.