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Also known as: Vertical pull, Wall pullup, Door row.

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Technique

  1. Stand at arm’s length from object you’ll be pulling yourself towards to, grasp it with both hands, move your feet as close as possible to the base of the object and lean back; this is the starting position.
  2. Slowly pull yourself towards the object until your chest is gently touching the object.
  3. Pause and then smoothly lower yourself back to the starting position.
Risks
  • Make sure the object is sturdy and will hold your weight, and make sure that neither your grip nor feet will slip away resulting in a fall.

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Muscles

Strength

Primary

  • Rotator cuff
  • Back
  • Shoulders
  • Triceps
  • Biceps
  • Forearms
  • Teres minor
  • Teres major
  • Posterior deltoid
  • Middle trapezius
  • Latissimus dorsi
  • Rhomboid major
  • Triceps brachii (long head)
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Lower trapezius

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Equipment

Vertical beam
Vertical beam

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Appears in

Joint movements
Elbowflexion
Shoulderretractionextension backward
trains stretches

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Progressions

e05l

Incline row

Beginner
e0hq

Sitting band row

Beginner
e14l

Seated cable row

Beginner
e154

Seated bent-over dumbbell row

Beginner
e1ch

Machine row

Beginner
e10n

Lying incline dumbbell row

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.