Upper Body Pull

TRX Rows

Foot position determines how much of your body weight you’re pulling.

TRX Bicep Curls

Keep elbows elevated. Activate Bicep to move weight.

TRX Grappler Curls

Keep “wings” high and wide. Activate Bicep to move weight.

TRX Unwind And Reach

Envision your body as a leaning T, pull with top arm to reach high!

Plank Dumbbell Rows

Can use one dumbbell at a time, or alternating with a DB in each hand.

Band Bicep Curls

Don’t allow elbows to travel. Widen feet to add resistance.

Band Horizontal Rows

Athletic stance, visualize squeezing your shoulder blades together.

Band Lawnmower Rows

Low attachment, deep athletic stance, explosive single-arm movement.

Band Upright Rows

Elbows high, symmetrical- hand together, traps doing the work.

Heavy Ball Wall Throws

This is a fantastic athletic movement- your footwork must work together with your hip/shoulder rotation to generate torque.

Squat Presses

Keep your core tight while pressing and pulling- great stabilization movement!

Back Rows

In an athletic position with chest and face up, keep your elbows close to your body while pulling. Squeeze your shoulder blades together at the top of the movement.

Hammer Curls

Limit the movement of your elbows. Can be done alternating or together.

Pronated Curls

As above, try to limit the movement of your elbows. Can be done alternating or together.

Upright Rows

The goal is for the dumbbells to travel straight up and down, targeting your trapezius muscle group.

Table Under Pulls

You can hang from anything which allows you to pull horizontally.

Pull Ups

Get creative with something to hang from: playground, tree branch, even an open door (a strong one!).


A great way to build strength for completing some pull-ups!

Chin Ups

Another variation of the classic pulling movement.

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