There is a plethora of workout types out there. I mean there is a ton. From muscle workouts to crosstraining to cardio workouts and then more types within each type! It can be exhausting and, quite frankly, intimidating to even know where to start. That’s what we’re here for! We want to offer up different kinds of workouts so that you can feel familiar with them as you decide what you want to do.
So what is a “pull” workout? Think of “pull” very literally. Think of what muscles you use when you pull on something. Typically, you’ll use your upper back (lats), your biceps, and the backs of your shoulders and traps. This provides us a great area to work out! Back, biceps, and certain parts of the shoulders! Next time you hit the gym, try a few of the exercises laid out below:
For the back…
1. Reverse lat pull-down. Try 3-4 sets of a weight that’s right for you. Do your reps in a slow, controlled manner, bringing the bar down.
2. Cable row. Sit with your legs slightly bent and your back straight. Pull slowly and in a controlled manner. 3-4 sets.
3. 1-arm dumbbell rows. Bend over slightly but keep your back straight and look forward and pull directly back. 3-4 sets.
For the biceps…
1. Preacher curls. Have the seat adjusted so that you can sit comfortably and rest your elbows on the pad. Reach down and grab the handles, with your elbows still on the pad, and curl up. 3-4 sets.
2. Barbell curls. Stand straight with your knees a little bent so you’re not locking them. Have the barbell in your hands and lift up. Don’t move your back, just your arms. 3-4 sets.
3. Seated curls. Have a bench in a seated position, inclined. Curl slowly. 3-4 sets.
For the shoulders…
1. Shrugs on a machine. Stand straight and shrug up, you’ll feel the tension in your traps. Nice and slow. 3-4 sets.
Those are just a few to try next time you try the gym. It’s always good to try new exercises. Who knows, it could be your next favorite thing to do! Doing different, new exercises challenges your muscles which gives you a better workout and also makes your muscles smarter. Be careful when you lift: make sure to lift slowly and control each movement. Don’t get lazy–the eccentric motion, that is the going-down motion is just as important as the curl. Use these exercises to stay hungry and fit!
