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Best Calisthenics Pulling Exercises to Boost Your Strength, Endurance, & Power

For those looking to get in shape or strengthen their core muscles, calisthenics pulling exercises can be a great addition to any workout routine.

Whether you’re an athlete trying to take your physical performance up a notch, or just someone who wants to stay fit and active for the long run - these calisthenics exercises are designed specifically for you.

With the minimal use of equipment, calisthenics pulling can help build muscle mass with very little risk of injury due to the constant use of bodyweight training.

What’s more is that it also helps improve flexibility and balance!

Read on as we explore some of the best pullups calisthenics workouts that will hit all your fitness goals without breaking the bank:


At-Home Calisthenics Pull Exercises For Beginners

Listed below are the best and easy-to-perform calisthenics pulling exercises that can be performed anywhere:

1. Wall Pull

Standing pull forward is a great pull calisthenics exercise for beginners who wish to build upper body functional strength. This workout can be performed at home utilizing a wall or pillar.

The forward pull doesn't build strength as much as other workouts do. However, it is advantageous for advancement.

How To Perform Wall Pulls?

  • Put your hands firmly on the sides of a pillar (8 to 10 inches broad) and stand in front of it.
  • Maintaining a straight posture while placing your feet near the wall will cause your body weight to move rearward. That's the beginning.
  • Pull yourself as near to the well as you can while using your back muscles. Prior to bringing your body back to the beginning, you can pause for a few seconds.

2. Superman Pull

The superman pull is a simple and efficient at-home calisthenics pull workout that will strengthen your lats, traps, and lower back while increasing your back's flexibility.

You should definitely incorporate it into your calisthenics pull-day training.

How To Perform Superman Pull?

  • Lay down on the floor face down with your arms straight in front of you.
  • Pull your elbows in until your back muscles are fully contracted while raising your arms and feet off the ground.
  • Take a little pause, then spread your arms at the beginning.

3. Chin-Ups


When it comes to the upper body's overall muscle activation, the chin-up is more efficient than the lat pulldown. You may develop your back and arms by doing chin-ups.

To increase torso definition, incorporate chin-ups into your callisthenic pull-day workout regimen.

How To Perform Chin-Ups?

  • In an underhand hold with your hands facing you, grasp the bar. And with your arms straight out in front of you—shoulder-width apart—let your body hang. That's the beginning.
  • Bring your chin up to the bar by pulling yourself up. When you reach the highest position, your biceps muscles will start to constrict.
  • Take a little pause, then slowly bring your body back to the starting position. You only get one rep.
  • Make use of as many repetitions and sets as you can.

Calisthenics Pull Exercises for Intermediate

We are going to talk about some calisthenics pull workouts for intermediate that need to be performed with extra care to get desired results:

4. Ring Rows

Ring Rows

The ring row enhances pulling strength and aids in strengthening the shoulder, arm, and core.

However, you must have access to rings to perform this calisthenics-pulling exercise.

How To Perform Ring Rows?

  • Place the rings at chest level, then stand straight up with your feet on the rings.
  • Your feet must be firmly planted on the floor beneath the rings while you grasp the rings with a neutral grip and lean backward until your arms are fully straight.
  • Keep your back straight and your core engaged. That's the beginning.
  • Pull yourself up until your chest is a few inches over the rings by driving your elbows backward.
  • At the peak, pause for a brief period before slowly going back to the beginning. You only get one rep.
  • During the movement, be sure to feel the contraction in your lats, arms, shoulder, and core.
  • Repaint as many times as necessary for your strength level.

5. Weighted Pullup

Weighted Pullup

You can try pulling up with weights once you've mastered bodyweight pull-ups. The weighted pullup is one of the calisthenics pulling exercises that require sheer precision to achieve perfection.

Using a weighted belt or gym vest, you can perform weighted pull-ups. Pull-ups made more difficult by the addition of weights will boost general strength, develop upper body muscles, and improve body composition.

How To Perform Weighted Pullup?

  • Put on a waist belt for the gym, then fasten the weight plate to your body. The use of a dumbbell between your feet is another option, but it can be physically demanding.
  • When the weight is ready, climb up onto a bench or box and use an overhand grip to hold the pullup bar.
  • Under the bar, maintain a straight body and arms. Your starting point is here.
  • As much as you can, raise your body upward.
  • When you reach your highest point, pause for a second before returning to the beginning. A rep is one.
  • Do as many repetitions as possible, depending on your strength.

6. L Pull-Up

L Pull-Up

Last but not least, another great calisthenics pulling workout for intermediates.

How To Perform L Pullup?

  • Hold onto the bar with your palms facing down and your hands shoulder-width apart.
  • Lift your legs so that your body is in the shape of a "L."
  • Keep your body fully engaged and your abdominal muscles taut. That's the beginning.
  • Pull yourself as high as you can, pause briefly at the peak, and then return to the beginning.
  • Perform as many reps as you can while maintaining your current shape.

7. Face Pulls

Face Pulls

Face pulls should be on your list of calisthenics pull workout.

They are commonly used in strength training and shoulder rehabilitation routines. As always, it's essential to use the proper form and consult with a fitness professional or trainer if you have any doubts or concerns about performing the exercise safely and effectively.

  • Adjust the cable machine to chest height or attach the resistance band to a sturdy anchor point at approximately chest height.
  • If using a cable machine, attach the rope to the cable's handle. If using resistance bands, make sure the band is securely fastened to the anchor point.
  • Stand facing the cable machine or anchor point with your feet shoulder-width apart. Hold the rope with an overhand grip, palms facing downward, and hands positioned slightly wider than shoulder-width apart.
  • Take a step back, so you create tension in the cable or resistance band. Your arms should be fully extended in front of you, and there should be a slight bend in your elbows.
  • Retract your shoulder blades and pull the rope towards your face by externally rotating your shoulders. Imagine trying to pull the rope apart as you pull it towards your face.
  • As you pull, aim to bring the rope just outside of your face, close to your temples. Focus on squeezing your rear shoulders and upper back muscles throughout the movement.
  • Hold the peak contraction for a moment to maximize muscle engagement.
  • Control the rope as you extend your arms back to the starting position, maintaining tension on the muscles.
  • Perform the desired number of repetitions with controlled and smooth movements.

Concluding Remarks

You can perform calisthenics pulling exercises anywhere, anytime, without the need for equipment. This makes them ideal for people who travel frequently or have limited space at home.

Calisthenics also offers a great full-body workout, which is perfect for those looking to tone their entire body.

Give some of these pulling exercises a try and see how quickly you notice results.