My second favorite movement is pulling! Upper body pulling, to be more specific.
Pulling? You ask…yes, pull. Pull yourself to better posture and a strong & lean looking back. Sounds pretty sweet, right?
For a well-rounded workout program you need to incorporate pulling movements. Most people would highly benefit from doing a 2:1 ratio of pulling to pushing exercises(which we’ll explore later).
Pulling involves exercises in which you are pulling the weight to you or yourself to a stationary point, like pull-ups. While doing these movements, you are targeting the posterior chain of your body, including(but not limited to) lats, serratus anterior, rhomboids, deltoids, and also working your your biceps and forearms.
While you are strengthening your posterior chain, you are also increasing the strength of your core that will need to stabilize your body through the exercises. Who doesn’t want a stronger core? With efficient pulling motions there are smooth scapular movements for healthy shoulders! Having a strong & effective pull will allow for stronger pushing exercises, believe it or not. Look forward to a more developed front side while you work your back.
There are 2 basic ways of pulling– horizontal & vertical.
Horizontal pulling like standing cable rows and bent-over rows. Vertical pulling includes pull-ups, chin-ups and lat pull-downs. It’s best to perform a combination of horizontal and vertical pulling exercises, for balance…of course.
Pick a few of these exercises to add to your next workout (and the next one and the next one):
–Bent over dumbbell or kettlebell row
–Standing/half kneeling cable row
–Seated/tall kneeling lat pull down
–Pull-ups (assisted or not)
If you are unsure of how to perform these exercises, ASK A PROFESSIONAL for help & guidance. Do yourself a favor by learning how to do a proper pull to reap the benefits.
#funfact: There are over 100 species of roses.