Want a Stronger Back & Grip? Pulling Exercise Options

The exercises featured in this article will target primarily the back muscles with a bonus of improved grip strength. There are many different types of pulling exercises, from a vertical and horizontal standpoint. Think vertical pull for exercises like lat pulldown and chin-ups. While an exercise like seated row is considered more of a horizontal pulling movement.

Pull-Up: Towel Grip

A great way to work grip strength into your pull-ups is to use a towel. Place the towel bar over the pull-up bar and grasp both ends of the towel with your hands.

Lat Pull-down

Considered one of the better vertical pulling movements after both pull-up and chin-up. When performing any version of the lat pull-down, focus on retracting the shoulders blades prior to executing the movement. A good option for this exercise is to switch out the handle and use a rope.

Cable Straight Arm Pushdown

This is an exercise some people may not be aware of. It really isolates the lat muscle. The action you are performing is shoulder extension.

Machine T-Bar Row (Reverse Grip)

Cable Seated Row

Final Thought

Here are five efficient pulling exercise options for you to try. Add one or two to an upcoming strength training program for a stronger back and grip.

Stay Strong Together

Try the award-winning Jefit app for your next workout. Take advantage of Jefit advanced exercise database for planning & tracking your strength training workouts. Named best app for 2023 by PC Magazine, Men’s Health, The Manual, the Greatist and many others. The app comes equipped with a customizable workout planner and training log. The app also has ability to track data. It can also audio cues, and even has the ability to share workouts with friends. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals.

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Michael Wood, CSCS

Michael Wood, CSCS, is a Certified Strength & Conditioning Specialist and Content Manager for JeFit app. Michael is a former Assistant Strength & Conditioning Coach at the University of Connecticut and Exercise Physiologist at the USDA Human Nutrition Research Center on Aging at Tufts University. He is the Founder of Michael Wood Fitness, named twice to "Top 100 Trainers in America" by Men's Journal and voted Best of Boston by Boston Magazine. Michael previously taught at the University of Connecticut and Boston University. He is the author of TBC30: 6 Steps to a Stronger, Healthier You.

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