Pulling Workouts at Home: Best Exercises to Build Strength Without Equipment

Pulling workouts at home are way harder than home workouts involving pushing movements. No, that’s not an exaggeration. Researchers actually discovered that pushing is nearly three times easier than pulling for the average adult. 

But if you’re up for the challenge of proving that you’ve mastered the high degree of muscle control needed for pulling workouts at home, continue reading. In this article, we’ll share the top pulling exercises that you can replicate during your home workout. Let’s start!

What Is the Difference Between Pull Exercises and Push Exercises?

While both pull day exercises and push workouts are vital for building upper body strength, they differ in terms of the direction in which you exert force on weight. In a pull workout routine, you draw weight or resistance toward your body. The muscles responsible for pulling movements contract as you draw resistance toward yourself. On the other hand, in a push workout, your muscles contract to push weight or resistance away from your body. 

What Muscles Do Pull Workouts Target?

The primary focus of pull workouts is the muscle group employed in pulling movements. Most of these muscles are located in your upper body. They include your lats or latissimus dorsi, biceps, rhomboids, and posterior delts. Upper body pull exercises will also recruit your forearms and your erector spinae to a significant extent. 

Best Dumbbell Pull Exercises to Include in Your Pull Day Workout 

Dumbbell workouts are among the most popular pulling workouts at home. While they’re primarily helping to boost upper body strength, especially in your upper back muscles, they engage your lower body muscles, such as your glutes, quads, and hamstrings, for stability. These are three of the best dumbbell pulling workouts at home, which build strength by engaging each side of your body independently.

1) Dumbbell Row

The dumbbell row is one of the pulling workouts at home that are best accomplished with lighter weights. Using dumbbells that are heavier than what you can handle might make you shift the pressure to your lower back, thus straining it instead of your lats. 

Step-by-step Guide 

• Stand with your feet shoulder-width apart.
• Hold a dumbbell in each hand with a neutral grip, that is, with palms facing each other. 
• Hinge forward at the hips, lowering your torso so that it’s almost parallel to the floor. To do this, push back your hips and slightly elevate your chest, ensuring that your spine is neutral. Think about creating a “tabletop” with your back.
• Bend your knees slightly to stabilize your body. 
• Pull both dumbbells toward your torso, keeping your elbows close to your body and squeezing your shoulder blades together at the top of the movement.
• At the peak of the movement, pause for a second. 
• Slowly lower the dumbbells back down to the starting position.
  

2) Single-arm Dumbbell Row

The single-arm dumbbell row is one of the pulling workouts at home that can easily frustrate even the most determined individuals, due to the ease with which you can compromise your form. If you find that your lats are underworked but non-targeted muscles such as your biceps, lower back, and wrists suffer a dull, burning sensation, you need to adjust your form. Think of pulling the dumbbell with your lats rather than your arms. That said, you’ll need a bench or any elevated surface that can support your weight for this exercise. 

Step-by-step Guide 

• Place your left knee and your left hand on the bench.
• Your right foot should be flat on the floor, with the knee slightly bent.
• Hold the dumbbell with your right hand.
• Lower your torso so that it’s parallel to the floor but keep your back straight. Engage your core to protect your spine.
• Let your right arm hang straight down with a neutral grip.
• Pull back your shoulder blade and slightly elevate your chest. Your body should form a straight line from your head to your heel.
• Pull the dumbbell up towards your hip by driving your elbow back. Focus on using your back muscles, particularly the lats, not your arm.
• As you pull the dumbbell, squeeze your shoulder blade toward your spine to fully engage the lats. Exhale as you pull.
• Keep your elbow close to your body throughout the movement. Don’t twist your torso or shift your weight.
• Slowly lower the dumbbell back to the starting position in a controlled motion.  
• Repeat the exercise with your left hand.
  

3) Dumbbell Pullover 

The dumbbell pullover is among the pulling workouts at home that you can perform using either a dumbbell or alternative weights such as kettlebells or weight plates. As with other pulling workouts at home, start with a lighter weight to ensure you master proper form before progressing. 

a) Pullover on the Floor 

Executing pulling workouts at home on the floor enhances your stability. One study on the effects of stable and labile surfaces on pulling exercises found that performing pulling exercises on stable surfaces ensures consistent muscle activation patterns and spine loads. 

The dumbbell floor pullover also flattens your lumbar spine against the floor, thereby reducing the risk of your lower back arching, especially when you’re using heavier weights. 

Step-by-step Guide 

• Lie on the floor with your knees bent and feet flat for stability.
• Hold one dumbbell with both hands with a diamond grip.
• Slowly move the dumbbell in an arc behind your head, feeling a stretch in your chest and lats.
• Stop just before the dumbbell touches the floor.
• Keep your back straight and pull the dumbbell back over your chest in a controlled motion.
  

b) Pullover on a Bench or a Chair

When performing pulling workouts at home with a bench or a chair, it’s important to be mindful of minor mistakes. To prevent stress on your deltoids during the workout, refrain from overly straightening your arms or using your shoulders to lift the weight. Also, don’t push through your elbows unless you want to target your triceps rather than your chest. 

Step-by-step Guide 

• Lie flat on the bench. The bench should fully support your upper back, shoulders, and head.
• Your feet should be flat on the floor for stability.
• Grip the dumbbell or alternative weight with a diamond grip. To do that, press your palms against the inside of the plates and wrap your fingers around the handle. 
• Extend your arms above your chest, holding the weight with a slight bend in your elbows.
• Slowly lower the weight in a controlled  arc behind your head.
• You should feel a stretch in your chest and lats as the weight moves behind you.
• Stop lowering when the weight is just below your head level or when you feel a comfortable stretch. Don’t overextend your range of motion.
• Pull the weight back to the starting position above your chest in a controlled motion.
  

Best Upper Body Pull Exercises that Can Be Done at Home With Other Equipment 

Not in love with dumbbells? Haven’t mastered how to use them in your workout routine without straining non-targeted muscles? No problem. There are several pulling workouts at home that’ll develop your upper body muscles just as effectively. 

1) Lat Pulldown with Resistance Bands 

This pull workout routine is one of the pulling exercises for strength and rehabilitation. It energizes your back muscles and protects your spine. Although this classic pulling exercise is usually done with the lat pulldown machine at the gym, you can replicate it at home using only resistance bands. You’ll need a loop-style band or one with handles. You’ll also have to find a sturdy, high anchor point that can withstand your bodyweight, such as a door anchor, a wall hook, or furniture. Then, secure the middle part of the band to the anchor point. 

Step-by-step Guide

• Hold the handles or the band itself with an overhand grip. 
• Fully extend your arms upward, leaning slightly back to mimic the cable machine angle.
• Pull the band down toward your upper chest.
• Keep your elbows pointed slightly outward, stopping when they are in line with your torso.
• Squeeze your shoulder blades together at the bottom of the movement.
• Slowly allow the band to return to its starting position.
• Maintain tension in the band throughout the movement.
  

2) Pull-up

No roundup of the best pulling workouts at home is complete without mentioning the pull-up. We placed this exercise last because you’ll need to build pulling strength through upper body workouts like the ones suggested above before you’ll be able to attempt the pull-up. On average, the time it takes to learn a pull-up is between six and twelve weeks. Some people have reported practicing for much longer before they achieved success.

Here’s a video demonstrating how to do a standard pull-up, with extra pointers on how to get it right: [Link to Exercise] 

If you’re a beginner, try starting with an assisted pull-up. To do that, loop a resistance band around the bar and under your knees or feet. You can also jump or step up to the top position, with your chin above the bar, and then slowly lower yourself back down.

Frequently Asked Questions 

How to do pulling exercises at home? 

You can get great pulling workouts at home, even without fancy gym equipment. Use resistance bands anchored to a sturdy object (like a door or heavy furniture) for various row variations. Also try towel pull-ups using a sturdy door frame.

Is 5 exercises enough for pull day? 

Five exercises can be enough, especially if you’re choosing compound movements that work multiple muscle groups (like pull-ups or rows). Focus on quality over quantity. Make sure you’re using proper form and challenging yourself with enough weight or resistance.

Does pulling build muscle? 

Pulling workouts at home are fantastic for building muscle in your back, biceps, and rear shoulders. They also improve grip strength and overall upper body strength.

How long should a pull workout be? 

Aim for around 45-60 minutes. This gives you enough time to warm up, do a few sets of each exercise, and cool down properly. But if you’re feeling fatigued, it’s okay to shorten your pulling workouts at home.

Can I do push and pull the same day? 

Yes, you can definitely do push and pull exercises on the same day. This is often called an “upper body” day. Just make sure you give your muscles adequate rest between sets and have a balanced workout that targets all the major muscle groups.

Final Thoughts on Pulling Workouts at Home 

Completing pulling workouts at home is the best way to strengthen the overall upper body without visiting the gym. Pulling exercises include dumbbell rows, dumbbell pullovers, and bodyweight exercises such as pull-ups. They’re perfect for targeting the muscles that run along your back, shoulders, and arms. Pulling workouts at home also complement push exercises, creating balance in your routine.