Upper Body Pull Movements

Body-weight movements

Pull Up technical points

  1. Grip the bar with a grip just wider than your shoulders (as shown in the video)

  2. Hang from the bar

  3. Brace your abs

  4. Retract your shoulder blades

  5. As you retract, pull your chest up to the bar so you chin just goes over the bar

  6. Do not allow a kip, or to lean back as you pull

  7. Once you have achieve adequate height, control yourself back down to the beginning

  8. Repeat

Wide Grip Pull Up technical points

  1. Grip the bar with a wide grip (as shown in the video)

  2. Hang from the bar

  3. Brace your abs

  4. Retract your shoulder blades

  5. As you retract, pull your chest up to the bar so you chin just goes over the bar

  6. Do not allow a kip, or to lean back as you pull

  7. Once you have achieve adequate height, control yourself back down to the beginning

  8. Repeat

Supinated Grip Pull Up technical points

  1. Grip the bars so that your hands face each other (as shown in the video)

  2. Hang from the bar

  3. Brace your abs

  4. Retract your shoulder blades

  5. As you retract, pull your chest up to the bar so you chin just goes over the bar

  6. Do not allow a kip, or to lean back as you pull

  7. Once you have achieve adequate height, control yourself back down to the beginning

  8. Repeat

Chin Up technical points

  1. Grip the bars so that your palms are facing you (as shown in the video)

  2. Hang from the bar

  3. Brace your abs

  4. Retract your shoulder blades

  5. As you retract, pull your chest up to the bar so you chin just goes over the bar

  6. Do not allow a kip, or to lean back as you pull

  7. Once you have achieve adequate height, control yourself back down to the beginning

  8. Repeat

L-Pull Up technical points

  1. Grip the bar with a traditional pull up grip

  2. Hang from the bar

  3. Brace your abs and raise your legs to 90 degrees so that they are parallel to the floor. Make sure your legs stay up throughout the set 

  4. Retract your shoulder blades

  5. As you retract, pull your chest up to the bar so you chin just goes over the bar

  6. Do not allow a kip, or to lean back as you pull

  7. Once you have achieve adequate height, control yourself back down to the beginning

  8. Repeat

Ring Row technical points

  1. Set up 2 rings so that they are shoulder width apart and hanging approximately to your sternum when you stand next to them

  2. Grip the rings

  3. Lean back and walk forward so that your torso becomes closer to parallel with the floor

  4. Start Position

    1. Find an angle that is challenging for you.  The further you walk forward and lean back - the harder the exercise will be​

    2. Put your feet flat to the ground, or use something to put your feet onto so you do not slip

    3. You should be straight from your ankles to your head, so brace your abs and pivot only from the ankle

  5. Once you have acquired the correct start position, brace your abs and retract your shoulder blades

  6. Whilst remaining braced and retracted, pull your chest to the rings

  7. Control your descent back to the start position

  8. Repeat

Inverted Row technical points

  1. Set up the bar on the pins so that it is approximately 2 foot high (as shown)

  2. Sit by the bar and grip it slightly wider than shoulder width

  3. Extend your knees and hips and lean back so that you are straight underneath the bar

  4. Once you have acquired the correct start position, brace your abs and retract your shoulder blades

  5. Whilst remaining braced and retracted, pull your chest to the bar

  6. Control your descent back to the start position

  7. Repeat

Body-weight movements

T-Bar Row technical points

  1. Set up by putting the bar in a land-mine or in the corner of a room

  2. If you do not have the T-bar machine, connect the T-bar attachment onto the bar then add the weights

  3. Stand behind the attachment with the bar going between your legs

  4. Grip the bar and Deadlift the bar up

  5. From here, slightly bend the knees and push the bum back so that your torso is very near to parallel.

  6. Brace your abs and retract your shoulder blades

  7. Pull the hanldes to your chest and squeeze your upper back

  8. Control the descent and repeat

Barbell Bent Row technical points

  1. Grip the bar slightly wider than shoulder width apart

  2. Deadlift the bar up

  3. From here, slightly bend the knees and push the bum back so that your torso is very near to parallel.

  4. Brace your abs

  5. Allow a slight pronation in your shoulder girdle

  6. Retract your shoulder girdle

  7. Pull the bar up to your chest and squeeze your upper back

  8. Control the descent and repeat

Inverted Grip Barbell Bent Row technical points

  1. Grip the bar shoulder width apart with your palms facing up

  2. Deadlift the bar up

  3. From here, slightly bend the knees and push the bum back so that your torso is very near to parallel.

  4. Brace your abs

  5. Allow a slight pronation in your shoulder girdle

  6. Retract your shoulder girdle

  7. Pull the bar up to your chest and squeeze your upper back

  8. Control the descent and repeat

Single Arm Landmine Row technical points

  1. Set up by putting the bar in a land-mine or in the corner of a room

  2. Stand beside the bar

  3. From here, slightly bend the knees and push the bum back so that your torso is very near to parallel.

  4. Grip the bar at the end of the knurling

  5. Brace your abs and retract your shoulder blades

  6. Pull the bar up to your chest and squeeze your upper back

  7. Control the descent and repeat

Prone Row technical points

  1. Lay on top of the bench so your arms are behind the pins that the bar rests on

  2. Grip the bar slightly wider than shoulder width apart

  3. Brace your abs

  4. Un-rack the bar from the pins

  5. Allow a slight pronation in your shoulder girdle

  6. Retract your shoulder girdle

  7. Pull the bar up to your chest and squeeze your upper back

  8. Control the descent and repeat

Bench Supported Dumbbell Bent Over Row technical points

  1. Set a bench to be flat

  2. Put one knee and the same side hand on the bench

  3. Put your other leg out for stability

  4. Achieve a neutral spine by pulling your chest up and your bum back

  5. Grip the Dumbbell with the other hand

  6. Brace your abs

  7. Allow your shoulder girdle to pronate slightly

  8. Retract the shoulder girdle, then pull you arm up to your side

  9. Squeeze your upper back muscles 

  10. Allow your arm to straight and repeat

Chest Supported Dumbbell Row technical points

  1. Set a bench to be at 45 degrees, also raise the seat so you do not slide off

  2. Lay on the bench so that your chest is fully supported, and your legs are making sure you do not slump into the seat.  You need to ensure the movement is at the highest point of the bench to ensure maximum range of motion

  3. Grip the Dumbbells

  4. Brace your abs

  5. Allow your shoulders to pronate slightly

  6. Retract your shoulder blades and pull the Dumbbells up to your side keeping your elbows close to you

  7. Squeeze your mid back

  8. Extend your arms and repeat the movement