The Art of Pulling - Volume 1

Nat Pero

There are a humongus amount of exercises in the world of fitness that are effective at building big strong, powerful back muscles. Here, Nat Pero was commissioned to simply outline a few options available to increase pulling power. He starts with some classic bodybuilding and progresses into some more integrated exercises that challenge the whole body. If you haven't changed your back workout for a while there is bound to be something here to get you thinking, and there is bound to be something here to get you sore!

How many body weight pull ups can you churn out?....and by pull-ups I mean starting from a hanging position with your arms fully extended and pulling yourself up all the way to the top, then lowering yourself back down under control? If the answer is 10-12+ then hats off, grab a weight belt (and some iron of course) and work on getting stronger. If you fall into the 6-9 range then pull your finger out and make pull-ups a staple part of your workout programme. Five or less then you’re probably one of those guys who only work’s muscles they see in the mirror, and if the answer is 0 then you’re a total disgrace (or female! Weak female).

A good, strong back provides the basis of almost everything we do whether it’s walking, lifting, running, squatting etc. Without adequate back strength forget about lifting heavy or running fast it just ‘aint going to happen. Also, for all you reflection stalkers out there, those of us who train our backs regularly generally have well developed biceps as an added bonus due to the pulling nature of the major back building exercises. Simply put our back is split into three sections: upper, middle and lower. Imbalances in any of these areas will affect performance and often result in injury. This article will cover my favourite back exercises, why I think they’re the dog’s knackers, their key technical aspects and what they would bring to the table if you implemented them into your programme. The exercises discussed will involve some classic bodybuilding exercises as well as a few more basic and then some more integrated athletic drills so hopefully a bit of something in there for everybody to include in their training.

Deadlifts

The deadlift is for me, the daddy of all posterior chain exercises and is another technique that should be a staple part of any worthwhile resistance programme. Deadlifts can be performed with barbells, dumb-bells, kettlebells, sandbags, strongman kit, human beings and any other heavy object you feel the need to lift up. It’s absolutely essential that your approach to this exercise is spot on. Keep the weights close to you at all times and lead by pushing your backside out in a sitting fashion. Always maintain your head looking forwards, push your chest and keep your shoulders back. Drive through the heels during the lifting phase and don’t be afraid to grunt if you’re lifting heavy.

Pull-Ups

One of the top three back builders, mastery of the pull-up is essential to having a strong back. Train heavy and it’s an excellent biceps builder too! It never ceases to amaze me the number of guys who think they’re performing a pull-up but end up lowering themselves half way down, then dry humping fresh air on the way up! Ensure you start with your arms at full extension, pull yourself up as quickly as you can then lower with control. Again, ensure your arms are fully extended at the end of the movement. If you can perform more than 12 then add some weight via a belt and crank it up. Yes, you may have to sacrifice a few reps but what is the point of churning out high reps of pull-ups when you can add weight and build much more muscle and strength? Get out your comfort zone and challenge yourself.

If your training for strength then give yourself 3-5 mins rest between sets and keep the weight heavy. If your training for size, try altering your tempo for e.g. pull yourself up over 2 sec’s, hold for a second at the top then lower yourself over 4 seconds. This makes it more likely you will not undercut the time under tension necessary to stimulate growth as well as strength gains when working the pull up bar. This is one of those exercises where guys tend to piston through the set at record pace and think they are building muscle, but because they are hard, they actually yank themselves up and down and finish with a total of only about 7 seconds time under tension at the end of the set. Fine for strength gains, not so great for hypertrophy!

Mix up your grip too, perform neutral, wide, narrow, over/underhand grips in order to shift the emphasis placed upon your upper/middle back. Breathe out on the up, in on the way down.

Eccentric Pull-Ups

For those of you who struggle to perform a pull-up then eccentric pull-ups may be a good place to start. When we pull, our back and biceps muscles shorten (concentric) and as we lower or release the same muscles lengthen (eccentric) whilst still controlling the movement. Eccentric muscle contractions can withstand greater load when compared to concentric contractions, so in other words we can lower heavier weights than we can lift. During eccentric pull-ups you start at the top position then slowly lower yourself down until your arms are completely straight. This variations totally ignores the concentric or lifting phase of the exercise. How does it work? Well, improving eccentric strength has the net effect of enhancing concentric strength which makes this exercise a must if you’re unable to pull yourself up or for blasting through plateaus by adding more weight than you can handle concentrically and learning to control the negative. Take a deep breath when you’re at the top, slowly exhale as you lower.

Body Rows

Another excellent alternative to those who cannot perform a full pull-up and a useful exercise in its own right. Use a squat or power rack, place an Olympic bar at roughly waist height. Lay under the bar and grab with two hands whilst lengthening your body. Keeping your feet together, your hips up and core locked pull yourself up attempting to touch the bar with your chest. Lower under control until your arms are at full extension. Again, mix your grip up (wide, narrow, under/overhand). Breathe out on the up, in on the way down.

These are great for training yourself to pull your body towards the hands, muscles targeted will be more upper back than conventional pull ups. Lats will be hit, but as it's more of a horizontal pull your going to hit the rhomboids and lower traps pretty hard too. This is always a good thing as these are often ignored/undertrained by many a weekend warrior and gym rookie and brave amateur.

Barbell Bent Over Rows

The Bent Over Row (or version of) is a great back developer simply because it hits every major muscle of the upper posterior chain. When performing the bent over row it is essential you get into the right position prior to churning out the reps. Step up to the bar and deadlift it from the floor: push your bottom out is if your pulling a moony (or sitting on a chair), grab the alternating fairly wide overhand grip (outside shoulder width), keep your head up, chest forward and shoulders back. Stand up by driving through the heels keeping your lower back fixed. Once you are standing get into position by pushing your bottom out and leaning forward simultaneously, very similar to the bottom position of a Romanian Deadlift. Pull the bar in towards your mid section and squeeze your shoulder blades together at the top, then lower the bar under control. It is essential you keep your head up, chest forward, shoulders back and lower back straight throughout the entire set. If you can’t, drop some of the weight and focus on technique.

This exercise is a fantastic size and strength developer, it’s also great if power is your goal. Ballistic bent over rows can be performed by totally taking out the negative (lowering or eccentric) part of the exercise. Once the bar is touching your mid-section let the bar drop by completely relaxing your lats and biceps (obviously still holding onto the bar) then quickly reversing the action by pulling the bar back to your mid-section. Proceed with caution with this exercise, ensure your technique is sound and that you have built up a decent level of strength before having a crack at the ballistic bent over row. You often see guys doing this in the gym because the weight is too heavy for them to control! Don't be one of these fools, progress to this on purpose when the ballistic nature suits your goals!

Bent over row take some serious practice and focus if they are to work the upper back in the ideal way. It's easy to go too heavy, lose posture and drive the movement too much with the legs. Start light, build a good feel for the move then increase your weights. Once you've nailed it, increase difficulty and strictness by trying some Pendlay Rows (please link pendlay row article).

Lat Pull Down

Another good starting point for those who are not able to perform a bodyweight pull-up. Again, vary your grip and tempo. Ensure your lumbar spine is fixed and utilise your full range of motion i.e. pull the bar right down to the top of your chest and return to the start position by fully extending your arms. These are also great for adding volume to your pulldown program if you struggle to do enough chins.

Cable Seated Row

This is a great exercise for developing strength and size in the upper back. It is especially good for posture and shoulder health when performed correctly with a wide grip. Ensure your back is straight and posture is sound before engaging the pull. What I like about the exercise is the degree of variation you can apply. If you’re using a fixed seated row machine then vary your grip (over/under/wide/narrow) and tempo in order to avoid any training plateaus. If you’re using an adjustable pulley system then you can alter the height of the bar so you are pulling various angles.

One Arm Dumbbell Row

This exercise is great for those of you who like a bit of variation in your programme and a great prelude to the bent over row. It’s also good for addressing muscle imbalances in you upper/mid back due to its unilateral nature.

Hold a dumb-bell in one hand whilst placing the hand and knee of the opposite side on a bench. Elongate your body, keep your hips and shoulders in line and back straight. Start with the arm that’s holding the weight at full extension then pull the dumb-bell up towards your chest. Control your body by tensing your core, focus on keeping everything still apart from your working arm.

This style of dumbbell row can be great for times when you want to reduce the demand on the stabilising muscles. You may have already stressed your posterior chain pretty hard and want to hit your Rhomboids, Lower Traps and Lats more towards the end of your routine.

Unilateral Cable Standing Row

This is an excellent exercise, it’s pretty useful too if you’re looking to add some sports specific rotational (or anti rotational) strength to your regimen. Set the pulley to a low position, grab the handle and take a two or three steps back away from the machine. Start with one leg in front of the other (if you’re holding the handle with your right hand then the left leg should be forward) with your knees bent. Powerfully pull the handle up towards your waist simultaneously rotating your trunk towards the working side. Vary the height of the pull and speed of rotation.

These are also great for working core control and anti rotation by working on holding your chest and torso completely square when pulling with an athletic split stance. It's often wise to start with this style then progress into a more rotational version of the cable row during your next phase of training.

Barbell Hang Clean

This exercise is a fantastic traps builder. Assume an athletic stance and Deadlift a barbell from the floor. Adopt a grip slightly greater than shoulder width apart, quickly push your bottom out then quickly straighten your knees and hips whilst pulling the bar up vertically. Rapidly push your elbows forward and catch the bar on the shoulders. Ensure the power comes from the traps, deltoids and biceps. Minimise momentum derived from the hip thrust.

Kettlebell Hang Snatch

If strong and explosive traps are what you’re after, this is the exercise for you. Grab a kettlebell & stand up straight. Slightly push your backside out then quickly snatch the bell above your head by powerfully drawing your elbow up then quickly punching vertically until your arm is at full lock out. Try and keep the trajectory of the bell is vertical as possible. Extend the hips during the snatch but ensure the majority of the power comes from the traps engagement rather than the hip thrust (unlike the convention kettelbell snatch). If you can’t perform a kettlebell snatch then I suggest you stay away from this exercise until you have mastered the exercise (take a look at my ‘Intro to Kettlebells’ article for some useful tips).

Kettlebell High Pull

I love this one, yes a lot of momentum is derived from the hip a knee extension but if you can master the two handed high pull with heavy bells a great deal of upper back strength and explosiveness can be developed too!

Start with one bell in hand, push your bum out, swing the bell back between your legs then quickly reverse the action by thrusting your hips forward. As the bell swings upwards pull it in towards you, forming a right angle with your elbow. Once the right angle is formed push the bell back between your legs then repeat the action. Crush grip the handle and avoid pulling the bell back past your body. Ensure the base of the kettlebell is facing away from you at the top of the movement. Once you have mastered the one handed high pull attempt the two handed version (a kettlebell in either hand) to really crank up the intensity, and the demand on both the hips and the upper back.

Renegade Rows

One of my personal favourites, not just because it’s a great back developer but also requires a great deal of overall core strength too. Grab a pair of kettlebells (or dumb-bells) and place them approximately shoulder width apart. Position yourself over the bells as if you’re about to perform a press-up, crush gripping the handles. Widen your feet, tense your legs, glutes and core, subtle shift of weight to one side then row the bell on the opposite side up towards your chest. Lower with control and repeat on opposite side. Keep tension high at all times, do not allow your hips to sag and avoid excessive rotation of your hips and trunk. Inhale then hold your breath as you draw the bell up towards your chest, exhale as you lower.

Swiss Ball Rolls

An excellent starting point for those of you with weak lower backs and/or coming backing into training following an injury. I know these are a 'core' exercise and aren't exactly a mass builder, but the Lats play an important role when it comes to linking the arms to the rest of the body and providing stability. These are a great way to get your bum, core, lats and arms all working to control the body under load.

Grab a swiss ball and kneel in front of it. Place your hands in the prayer position and rest your forearms on the ball. Roll the ball forwards a little whilst simultaneously going up onto your toes, very similar to the plank position on the floor. Ensure your back is straight and slowly roll the ball away from you using your arms. Go as far as is comfortable then begin to slowly rollback in.

The idea is to keep your body still- apart from your arms, use your core muscles to stop your body following the ball and your hips sagging towards the floor.

If performing the full version is a tad too intense then go down onto your knees. When doing so, push your hips forward ensuring your back is neutral.

That's enough for now. Final tip, always have some kind of Deadluft, some kind of Pull Up variety and LOTS of horizontal row training - vary the rest or on that basis - and you won't go too far wrong.

About the Author

With a degree in Sport and Exercise Science and 8 years of personal training behind him Nat makes a useful addition to the team. With many years of muscle building action under his belt, Nat has been ordered to become a kettlebell master and is bringing us a well rounded look at training.