Pulling

Pulling exercises target the muscles of your back, specifically your rhomboids, lats, and traps. There are three ways to pull: horizontally, vertically up, and vertically down.

Horizontal Pulls (Rows)

1. Start with your shoulder blades slightly retracted.

2. As you pull your arms back continue to retract your shoulder blades.

3. Once your reach the lower portion of your chest slowly release (protract) your shoulder blades and return to the starting position.

4. If you are doing a bent-over version, keep your back arched the entire time.

5. Do not pull with your lower back (the rocking movement many people do).

Vertical Pulls - Down (Pull-Ups)

1. Start with your shoulder blades slightly retracted.

2. As you pull your body up continue to keep pulling your shoulder blades together (retracted) and pull your elbows down and in to your sides.

3. Once your chin reaches above the bar or the bar reaches your collar bone, slowly release your shoulder blades (protract) until you return to the starting position.

4. If you are doing a lat. pulldown lean back slightly, but do not allow your body to rock back and forth.

Vertical Pulls - Up (Shrugs)

1. Start with your shoulder blades in a neutral position.

2. Pull your shoulders up and slightly retract your shoulder blades. Imagine that you are pulling your shoulders to your ears.

3. Continue to pull your shoulders up until you can no longer pull them up any higher.

4. Once you have pulled your shoulders up as high a possible, slowly release them down returning to the starting position.

5. Do not roll your shoulders, doing this will cause damage to the shoulder joint.

Lift with good form,

Josh