Calisthenics pull workout: 8 bodyweight pull exercises and a sample routine

A calisthenics pull workout trains your back and biceps with bodyweight moves like rows, chin-ups, and hangs. You need a rated pull-up bar or low exercise bar, and beginners can start with rows. Many people do it 2 times a week, with a rest day between sessions.

Pulling movements train the muscles you use to lift, carry, and open heavy doors. Calisthenics uses your own body weight as resistance, so you can train with minimal equipment. If you are new, read beginner calisthenics moves first.

Key takeaways

Here is the short version of this pull workout guide.

• Adults are advised to do muscle-strengthening activity on at least 2 days a week (1).
• Training a muscle group twice per week led to more muscle growth than once a week in a meta-analysis (2).
• Inverted rows, scapular pulls, and dead hangs are basic calisthenics exercises for beginners.
• Negatives and band-assisted reps help you work toward your first full rep.
• A pull day at home can use a rated pull-up bar, a low exercise bar, or a resistance band.
• Pair pull training with push and leg exercises for balanced strength training.

What does a calisthenics pull workout train?

A calisthenics pull workout trains your back and biceps, plus your forearms, rear delts, and core. The lats and other back muscles move your arms down and back. The biceps bend your elbows, and your grip holds you on the bar.

Calisthenics includes both push and pull moves. Push moves include push-ups and dips, which train the chest and triceps. For a wider list, see these calisthenics exercises.

What are some good foundation exercises for calisthenics?

Good foundation exercises for calisthenics are push-ups, inverted rows, squats, lunges, dead hangs, and planks. Together they cover pushing, pulling, the lower body, and the core. Master these before advanced calisthenics exercises like the handstand or muscle-up.

A full-body calisthenics workout can pair 1 pull move, 1 push move, and 1 leg move. Bodyweight squats and lunges train your legs and glutes, while the plank trains your core.

Can beginners do calisthenics pull workouts?

Yes, beginners can do calisthenics pull workouts by starting with easier versions. Inverted rows at a high bar are lighter than hanging pulls because your feet stay on the ground. As your pull strength grows, you lower the bar or move your feet forward.

Start your first pull-up block with 2 to 3 sets of 5 to 8 reps. Rest 60 to 90 seconds between sets. Stop if you feel sharp discomfort in your shoulders or elbows.

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What are the 8 pull exercises in this workout?

The 8 pull exercises are scapular pulls, dead hangs, inverted rows, band rows, negatives, assisted pull-ups, chin-ups, and pull-ups. They cover several difficulty levels. Pick 4 to 5 that match your level for each session.

1. Scapular pulls

Scapular pulls teach you to move your shoulder blades before you bend your arms. Hang from the bar with straight arms. Pull your shoulder blades down and back, lifting your body a little, then lower. Do 2 sets of 8 reps.

2. Dead hang

The dead hang builds grip and shoulder control. Hang in a straight position, with your shoulders away from your ears. Hold for 15 to 30 seconds, an isometric hold that trains your forearms.

3. Inverted row

The inverted row trains your upper back and biceps. Lie under a bar set at about waist height and grip it with straight arms. Keep your torso straight, then pull your chest to the bar. Return to the starting position slowly for 8 to 12 reps.

4. Seated resistance-band row

The seated resistance-band row is a pull at home with minimal equipment. Use a band designed for this exercise and follow its instructions for securing it around your feet or to a rated anchor. Sit upright, draw your elbows back, and return slowly. Do not use a door handle as an exercise anchor.

5. Negative pull-up

The negative pull-up builds strength for the full move. Jump or step up so your chin is over the bar. Lower yourself over 3 to 5 seconds until your arms are straight. Do 3 to 5 reps.

6. Band-assisted pull-up

Assisted pull-ups with a band reduce the load so you can practice the full range of motion. Loop a resistance band over the bar and place a knee or foot in it. Pull until your chin passes the bar, then lower.

7. Chin-ups

Chin-ups use a palms-facing grip that adds more work for your biceps. Grip the bar shoulder-width apart and pull your chest toward it. Many people find chin-ups slightly easier than the overhand version.

8. Pull-up

The pull-up is the main calisthenics pull exercise. Grip the bar with palms facing away, slightly wider than your shoulders. Pull until your chin clears the bar, then lower with control.

What are 10 different types of pull-ups?

Ten common types of pull-ups range from scapular pull-ups to L-sit pull-ups. Each one changes your grip, range, or load. This list runs from easy to advanced.

1. Scapular pull-up: a short shrug-like pull with straight arms.
2. Negative pull-up: only the lowering phase.
3. Band-assisted pull-up: a band supports part of your weight.
4. Chin-up: palms face you for more biceps work.
5. Neutral-grip pull-up: palms face each other.
6. Standard pull-up: palms face away at about shoulder width.
7. Wide-grip pull-up: hands wider than your shoulders.
8. Close-grip pull-up: hands close together.
9. Commando pull-up: hands staggered on the bar, head moving side to side.
10. L-sit pull-up: legs held straight out in front for more core work.

What are some good exercises for a pull day at home?

Good pull day moves at home are rows on rated exercise bars, seated band rows, and hangs on correctly installed pull-up bars. These back exercises need little space. Choose 4 moves and do 3 sets of each.

Use purpose-built supports within their stated load limits and follow the installation instructions. A household table is not a substitute for a rated exercise bar. For more ideas without a bar, see these pull-up alternatives.

What equipment do you need for a calisthenics pull workout at home?

You need a correctly installed, load-rated pull-up bar or low exercise bar for rows. A resistance band provides additional options. Gym tools like a barbell, a dumbbell, or a bench press setup are not required.

Doorway bars are common for home use. Follow the fitting instructions, and check that the frame can hold your weight.

How often should you train pull exercises?

Many people train pull exercises 2 times a week and adjust the workload to their ability. Adults are advised to do muscle-strengthening activity on at least 2 days a week (1). Training each muscle group twice per week also supported more muscle growth than once a week (2).

Leave at least 1 rest day between pull sessions. One sample weekly split is pull on Monday and Thursday, legs on Tuesday, and push on Saturday. The remaining days are for rest or lighter activity.

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How can you progress toward your first pull-up and increase your reps?

You can progress toward your first pull-up by building row strength, then adding negatives and band-assisted reps. Move to the next step when you can do all your sets with good form.

To add reps, spread several easy sets across the week. Add 1 rep at a time, and keep each rep smooth.

Is it true that 70% of men can’t do pull-ups?

We could not find a reliable study that supports the claim that 70% of men can’t do pull-ups. Pull-up ability depends on body weight, training history, and upper body strength. Many untrained adults may find a first rep hard, and progressions can help.

What does a sample calisthenics pull workout look like?

Allow roughly 30 minutes or longer for this sample calisthenics pull workout, depending on repetition speed, rest, and transitions. Beginners can choose easier variations and fewer sets.

This sample plan is for general guidance only. Rest 60 to 90 seconds between sets, or longer when needed, and take your time with each set. For a broader plan, try this pull day workout.

Frequently Asked Questions

• Is a pull-up a calisthenics exercise?

Yes, a pull-up is a calisthenics exercise because it uses your body weight as the load. You only need a pull-up bar, and easier versions like negatives can help you build up to it.

• Can you build muscle with calisthenics alone?

Yes, calisthenics can help build muscle when exercises get harder over time. Common ways to progress are adding reps, slower lowering, or harder variations. Read more about the benefits of calisthenics.

• Should you add biceps curl exercises?

Yes, you can add curls if you want extra arm work. Chin-ups and rows already train your biceps, so curls are optional.

The bottom line

Start your calisthenics pull workout with rows, hangs, and scapular pulls 2 times a week. Add negatives and band-assisted reps as you get stronger. Keep each rep controlled, and balance pull days with push and leg training.