Pull Forwards
Compound exercise · vertical pull
How to do it
- Lie on your stomach and stretch your arms long in front of you.
- Pull your elbows toward your ribs and lightly lift your chest and arms.
- Reach forward again and keep every rep smooth and controlled.
Muscles involved
- lats
- 80
- upperBack
- 30
- biceps
- 20
- trapezius
- 20
- triceps
- 10
- glutes
- 10
- hamstrings
- 10
- serratus
- 10
- obliques
- 10
- shoulders
- 10
- abdominals
- 5
At a glance
- Type
- Compound exercise
- Movement pattern
- vertical pull
- Equipment
- No equipment
- Optional
- loaded bag pack, towel
- Variations
- body weight, added weight
Follow along in the app
This exercise is in both apps. Pick whichever suits you.
Trainer
Guided strength training with a 3D coach, set by set.
Treeceps
The same exercise, inside your virtual fitness world.