{"id":66769,"date":"2026-10-27T05:15:23","date_gmt":"2026-10-27T05:15:23","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=66769"},"modified":"2026-11-03T08:54:55","modified_gmt":"2026-11-03T08:54:55","slug":"calisthenics-pull-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/","title":{"rendered":"Calisthenics pull workout: 8 bodyweight pull exercises and a sample routine"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/#Key_takeaways\" >Key takeaways<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/#What_does_a_calisthenics_pull_workout_train\" >What does a calisthenics pull workout train?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/#What_are_some_good_foundation_exercises_for_calisthenics\" >What are some good foundation exercises for calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/#Can_beginners_do_calisthenics_pull_workouts\" >Can beginners do calisthenics pull workouts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/#What_are_the_8_pull_exercises_in_this_workout\" >What are the 8 pull exercises in this workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/#1_Scapular_pulls\" >1. Scapular pulls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/#2_Dead_hang\" >2. Dead hang<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/#3_Inverted_row\" >3. Inverted row<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/#4_Seated_resistance-band_row\" >4. Seated resistance-band row<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/#5_Negative_pull-up\" >5. Negative pull-up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/#6_Band-assisted_pull-up\" >6. Band-assisted pull-up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/#7_Chin-ups\" >7. Chin-ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/#8_Pull-up\" >8. Pull-up<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/#What_are_10_different_types_of_pull-ups\" >What are 10 different types of pull-ups?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/#What_are_some_good_exercises_for_a_pull_day_at_home\" >What are some good exercises for a pull day at home?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/#What_equipment_do_you_need_for_a_calisthenics_pull_workout_at_home\" >What equipment do you need for a calisthenics pull workout at home?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/#How_often_should_you_train_pull_exercises\" >How often should you train pull exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/#How_can_you_progress_toward_your_first_pull-up_and_increase_your_reps\" >How can you progress toward your first pull-up and increase your reps?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/#Is_it_true_that_70_of_men_cant_do_pull-ups\" >Is it true that 70% of men can&#8217;t do pull-ups?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/#What_does_a_sample_calisthenics_pull_workout_look_like\" >What does a sample calisthenics pull workout look like?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/#Is_a_pull-up_a_calisthenics_exercise\" >Is a pull-up a calisthenics exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/#Can_you_build_muscle_with_calisthenics_alone\" >Can you build muscle with calisthenics alone?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/#Should_you_add_biceps_curl_exercises\" >Should you add biceps curl exercises?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/#The_bottom_line\" >The bottom line<\/a><\/li><\/ul><\/nav><\/div>\n<p><em>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.<\/em><\/p>\n<p>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 <a href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-moves\/\">beginner calisthenics moves<\/a> first.<\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Pull_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-men-push-ups.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Key_takeaways\"><\/span><strong>Key takeaways<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Here is the short version of this pull workout guide.<\/p>\n<ul>\n<li>Adults are advised to do muscle-strengthening activity on at least 2 days a week (<a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html\">1<\/a>).<\/li>\n<li>Training a muscle group twice per week led to more muscle growth than once a week in a meta-analysis (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\">2<\/a>).<\/li>\n<li>Inverted rows, scapular pulls, and dead hangs are basic calisthenics exercises for beginners.<\/li>\n<li>Negatives and band-assisted reps help you work toward your first full rep.<\/li>\n<li>A pull day at home can use a rated pull-up bar, a low exercise bar, or a resistance band.<\/li>\n<li>Pair pull training with push and leg exercises for balanced strength training.<\/li>\n<\/ul>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_does_a_calisthenics_pull_workout_train\"><\/span><strong>What does a calisthenics pull workout train?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>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.<\/p>\n<table style=\"width:100%;margin-left:auto;margin-right:auto;text-align:center;\">\n<tbody>\n<tr>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Muscle<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Main job in pulling<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Example move<\/strong><\/p>\n<\/th>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Lats<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Pull your arms down to your sides<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Pull-up<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Upper back and rear delts<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Pull your shoulder blades back<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Inverted row<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Biceps<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Bend your elbows<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Chin-ups<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Forearms<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Hold your grip<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Dead hang<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Core<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Keep your torso steady<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Hanging knee raise<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>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 <a href=\"https:\/\/betterme.world\/articles\/calisthenics-list-of-exercises\/\">calisthenics exercises<\/a>.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Pull_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-58735\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/30-Day-Calisthenics-Workout-Plan_-4-Customizable-Calisthenics-Plans-For-All-Fitness-Levels.png\" alt=\"Calisthenics Pull Workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/30-Day-Calisthenics-Workout-Plan_-4-Customizable-Calisthenics-Plans-For-All-Fitness-Levels.png 2560w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/30-Day-Calisthenics-Workout-Plan_-4-Customizable-Calisthenics-Plans-For-All-Fitness-Levels-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/30-Day-Calisthenics-Workout-Plan_-4-Customizable-Calisthenics-Plans-For-All-Fitness-Levels.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/30-Day-Calisthenics-Workout-Plan_-4-Customizable-Calisthenics-Plans-For-All-Fitness-Levels.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/30-Day-Calisthenics-Workout-Plan_-4-Customizable-Calisthenics-Plans-For-All-Fitness-Levels-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_are_some_good_foundation_exercises_for_calisthenics\"><\/span><strong>What are some good foundation exercises for calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>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.<\/p>\n<p>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.<\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Can_beginners_do_calisthenics_pull_workouts\"><\/span><strong>Can beginners do calisthenics pull workouts?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>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.<\/p>\n<p>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.<\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Pull_Workout\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_are_the_8_pull_exercises_in_this_workout\"><\/span><strong>What are the 8 pull exercises in this workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>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.<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"1_Scapular_pulls\"><\/span><strong>1. Scapular pulls<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>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.<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"2_Dead_hang\"><\/span><strong>2. Dead hang<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>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.<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"3_Inverted_row\"><\/span><strong>3. Inverted row<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>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.<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"4_Seated_resistance-band_row\"><\/span><strong>4. Seated resistance-band row<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>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.<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"5_Negative_pull-up\"><\/span><strong>5. Negative pull-up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>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.<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"6_Band-assisted_pull-up\"><\/span><strong>6. Band-assisted pull-up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>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.<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"7_Chin-ups\"><\/span><strong>7. Chin-ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>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.<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"8_Pull-up\"><\/span><strong>8. Pull-up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>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.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Pull_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-58720\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/plyometrics-vs-calisthenics.png\" alt=\"Calisthenics Pull Workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/plyometrics-vs-calisthenics.png 1920w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/plyometrics-vs-calisthenics-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/plyometrics-vs-calisthenics.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/plyometrics-vs-calisthenics.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/plyometrics-vs-calisthenics-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_are_10_different_types_of_pull-ups\"><\/span><strong>What are 10 different types of pull-ups?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>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.<\/p>\n<ol>\n<li>Scapular pull-up: a short shrug-like pull with straight arms.<\/li>\n<li>Negative pull-up: only the lowering phase.<\/li>\n<li>Band-assisted pull-up: a band supports part of your weight.<\/li>\n<li>Chin-up: palms face you for more biceps work.<\/li>\n<li>Neutral-grip pull-up: palms face each other.<\/li>\n<li>Standard pull-up: palms face away at about shoulder width.<\/li>\n<li>Wide-grip pull-up: hands wider than your shoulders.<\/li>\n<li>Close-grip pull-up: hands close together.<\/li>\n<li>Commando pull-up: hands staggered on the bar, head moving side to side.<\/li>\n<li>L-sit pull-up: legs held straight out in front for more core work.<\/li>\n<\/ol>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_are_some_good_exercises_for_a_pull_day_at_home\"><\/span><strong>What are some good exercises for a pull day at home?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>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.<\/p>\n<table style=\"width:100%;margin-left:auto;margin-right:auto;text-align:center;\">\n<tbody>\n<tr>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Exercise<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Sets and reps<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Equipment<\/strong><\/p>\n<\/th>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Inverted row under an exercise bar<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>3 x 8 to 12<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Rated low exercise bar<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Seated band row<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>3 x 10 to 15<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Exercise band used according to its instructions<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Dead hang<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>3 x 20 seconds<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Doorway bar<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Band pull-apart<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>3 x 15<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Resistance band<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Prone Y raise<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>2 x 10<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>None<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>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 <a href=\"https:\/\/betterme.world\/articles\/pull-up-alternative-no-bar\/\">pull-up alternatives<\/a>.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Pull_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66771\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/1-8.png\" alt=\"Calisthenics Pull Workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/1-8.png 2560w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/1-8-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/1-8.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/1-8.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/1-8-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_equipment_do_you_need_for_a_calisthenics_pull_workout_at_home\"><\/span><strong>What equipment do you need for a calisthenics pull workout at home?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>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.<\/p>\n<p>Doorway bars are common for home use. Follow the fitting instructions, and check that the frame can hold your weight.<\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"How_often_should_you_train_pull_exercises\"><\/span><strong>How often should you train pull exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>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 (<a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html\">1<\/a>). Training each muscle group twice per week also supported more muscle growth than once a week (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\">2<\/a>).<\/p>\n<p>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.<\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Pull_Workout\" target=\"_blank\" rel=\"noopener\">start using the BetterMe Well-Being Coach app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"How_can_you_progress_toward_your_first_pull-up_and_increase_your_reps\"><\/span><strong>How can you progress toward your first pull-up and increase your reps?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>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.<\/p>\n<table style=\"width:100%;margin-left:auto;margin-right:auto;text-align:center;\">\n<tbody>\n<tr>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Step<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Goal before moving on<\/strong><\/p>\n<\/th>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>1. Inverted rows<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>3 sets of 12 reps<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>2. Dead hang<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>30 seconds<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>3. Scapular pulls<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>3 sets of 10 reps<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>4. Negative pull-ups<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>3 sets of 5 slow reps<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>5. Band-assisted pull-ups<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>3 sets of 8 reps with a lighter band<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>6. Full pull-up<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>1 clean rep<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>To add reps, spread several easy sets across the week. Add 1 rep at a time, and keep each rep smooth.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Pull_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-55102\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/pilates-vs-calisthenics.png\" alt=\"Calisthenics Pull Workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/pilates-vs-calisthenics.png 1920w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/pilates-vs-calisthenics-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/pilates-vs-calisthenics.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/pilates-vs-calisthenics.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/pilates-vs-calisthenics-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Is_it_true_that_70_of_men_cant_do_pull-ups\"><\/span><strong>Is it true that 70% of men can&#8217;t do pull-ups?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>We could not find a reliable study that supports the claim that 70% of men can&#8217;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.<\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_does_a_sample_calisthenics_pull_workout_look_like\"><\/span><strong>What does a sample calisthenics pull workout look like?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>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.<\/p>\n<table style=\"width:100%;margin-left:auto;margin-right:auto;text-align:center;\">\n<tbody>\n<tr>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Part<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Exercise<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Sets and reps<\/strong><\/p>\n<\/th>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Warm-up<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Arm circles, band pull-aparts, scapular pulls<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>5 minutes<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Main<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Negative pull-ups or pull-ups<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>3 x 3 to 6<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Main<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Inverted row<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>3 x 8 to 12<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Main<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Chin-ups or band-assisted chin-ups<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>3 x 5 to 8<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Core<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Hanging knee or leg raise<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>3 x 8<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Cooldown<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Dead hang and chest stretch<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>3 minutes<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>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 <a href=\"https:\/\/betterme.world\/articles\/pull-day-workout\/\">pull day workout<\/a>.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Pull_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-55999 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/at-home-calisthenics-workout-plan.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/at-home-calisthenics-workout-plan.png 1920w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/at-home-calisthenics-workout-plan-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/at-home-calisthenics-workout-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/at-home-calisthenics-workout-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/at-home-calisthenics-workout-plan-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<style>.entry-content h1,.entry-content h2,.entry-content > h3{text-align:center;}.entry-content li h3{text-align:left;}<\/style>\n<style id=\"faq-title-center\">.entry-content h2:has(#Frequently_Asked_Questions){text-align:center;}<\/style>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_a_pull-up_a_calisthenics_exercise\"><\/span><strong>Is a pull-up a calisthenics exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_build_muscle_with_calisthenics_alone\"><\/span><strong>Can you build muscle with calisthenics alone?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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 <a href=\"https:\/\/betterme.world\/articles\/benefits-of-calisthenics\/\">benefits of calisthenics<\/a>.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_you_add_biceps_curl_exercises\"><\/span><strong>Should you add biceps curl exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can add curls if you want extra arm work. Chin-ups and rows already train your biceps, so curls are optional.<\/span><\/p>\n\n<span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Pull_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-men-squats.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"The_bottom_line\"><\/span><strong>The bottom line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>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.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":95042,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,267,6],"tags":[],"coauthors":[285],"class_list":["post-66769","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout","category-calisthenics-men","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Calisthenics pull workout: 8 moves and a routine<\/title>\n<meta name=\"description\" content=\"Try this calisthenics pull workout with 8 bodyweight pull exercises, a path to your first pull-up, and a sample routine.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Calisthenics pull workout: 8 bodyweight pull exercises and a sample routine\" \/>\n<meta property=\"og:description\" content=\"Try this calisthenics pull workout with 8 bodyweight pull exercises, a path to your first pull-up, and a sample routine.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2026-11-03T08:54:55+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/11\/Calisthenics-Pull-Workout-2.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1586\" \/>\n\t<meta property=\"og:image:height\" content=\"992\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"Vladyslav Betsun\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Vladyslav Betsun\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/calisthenics-pull-workout\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/calisthenics-pull-workout\\\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/9d6a368b21dd3b235c1f84bf25dd6cd9\"},\"headline\":\"Calisthenics pull workout: 8 bodyweight pull exercises and a sample routine\",\"dateModified\":\"2026-11-03T08:54:55+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/calisthenics-pull-workout\\\/\"},\"wordCount\":1666,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/calisthenics-pull-workout\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/11\\\/Calisthenics-Pull-Workout-3.webp\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for men\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<p><em>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.<\\\/em><\\\/p>\\r\\n<p>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 <a href=\\\"https:\\\/\\\/betterme.world\\\/articles\\\/beginner-calisthenics-moves\\\/\\\">beginner calisthenics moves<\\\/a> first.<\\\/p>\\r\\n<span data-sheets-root=\\\"1\\\"><\\\/span>\\r\\n<h2 style=\\\"text-align:center;\\\"><strong>Key takeaways<\\\/strong><\\\/h2>\\r\\n<p>Here is the short version of this pull workout guide.<\\\/p>\\r\\n<ul>\\r\\n<li>Adults are advised to do muscle-strengthening activity on at least 2 days a week (<a href=\\\"https:\\\/\\\/www.cdc.gov\\\/physical-activity-basics\\\/guidelines\\\/adults.html\\\">1<\\\/a>).<\\\/li>\\r\\n<li>Training a muscle group twice per week led to more muscle growth than once a week in a meta-analysis (<a href=\\\"https:\\\/\\\/pubmed.ncbi.nlm.nih.gov\\\/27102172\\\/\\\">2<\\\/a>).<\\\/li>\\r\\n<li>Inverted rows, scapular pulls, and dead hangs are basic calisthenics exercises for beginners.<\\\/li>\\r\\n<li>Negatives and band-assisted reps help you work toward your first full rep.<\\\/li>\\r\\n<li>A pull day at home can use a rated pull-up bar, a low exercise bar, or a resistance band.<\\\/li>\\r\\n<li>Pair pull training with push and leg exercises for balanced strength training.<\\\/li>\\r\\n<\\\/ul>\\r\\n<h2 style=\\\"text-align:center;\\\"><strong>What does a calisthenics pull workout train?<\\\/strong><\\\/h2>\\r\\n<p>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.<\\\/p>\\r\\n<table style=\\\"width:100%;margin-left:auto;margin-right:auto;text-align:center;\\\"><tbody>\\r\\n<tr><th style=\\\"white-space:normal;text-align:center;\\\"><p><strong>Muscle<\\\/st ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/calisthenics-pull-workout\\\/\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/calisthenics-pull-workout\\\/\",\"name\":\"Calisthenics pull workout: 8 moves and a routine\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/calisthenics-pull-workout\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/calisthenics-pull-workout\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/11\\\/Calisthenics-Pull-Workout-3.webp\",\"dateModified\":\"2026-11-03T08:54:55+00:00\",\"description\":\"Try this calisthenics pull workout with 8 bodyweight pull exercises, a path to your first pull-up, and a sample routine.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/calisthenics-pull-workout\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/betterme.world\\\/articles\\\/calisthenics-pull-workout\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/calisthenics-pull-workout\\\/#primaryimage\",\"url\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/11\\\/Calisthenics-Pull-Workout-3.webp\",\"contentUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/11\\\/Calisthenics-Pull-Workout-3.webp\",\"width\":1586,\"height\":992,\"caption\":\"Man doing a pull-up on a doorway pull-up bar at home for a calisthenics pull workout.\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/calisthenics-pull-workout\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\\\/\\\/betterme.world\\\/articles\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\\\/\\\/betterme.world\\\/articles\\\/betterme-fitness\\\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\\\/\\\/betterme.world\\\/articles\\\/betterme-fitness\\\/workouts\\\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Calisthenics\",\"item\":\"https:\\\/\\\/betterme.world\\\/articles\\\/betterme-fitness\\\/workouts\\\/calisthenics-workout\\\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"Calisthenics for men\",\"item\":\"https:\\\/\\\/betterme.world\\\/articles\\\/betterme-fitness\\\/workouts\\\/calisthenics-workout\\\/calisthenics-men\\\/\"},{\"@type\":\"ListItem\",\"position\":6,\"name\":\"Calisthenics pull workout: 8 bodyweight pull exercises and a sample routine\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#website\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/author\\\/jeremymukhwana\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Calisthenics pull workout: 8 moves and a routine","description":"Try this calisthenics pull workout with 8 bodyweight pull exercises, a path to your first pull-up, and a sample routine.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/","og_locale":"en_US","og_type":"article","og_title":"Calisthenics pull workout: 8 bodyweight pull exercises and a sample routine","og_description":"Try this calisthenics pull workout with 8 bodyweight pull exercises, a path to your first pull-up, and a sample routine.","og_url":"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2026-11-03T08:54:55+00:00","og_image":[{"width":1586,"height":992,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/11\/Calisthenics-Pull-Workout-2.webp","type":"image\/webp"}],"author":"Vladyslav Betsun","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Vladyslav Betsun","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/9d6a368b21dd3b235c1f84bf25dd6cd9"},"headline":"Calisthenics pull workout: 8 bodyweight pull exercises and a sample routine","dateModified":"2026-11-03T08:54:55+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/"},"wordCount":1666,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/11\/Calisthenics-Pull-Workout-3.webp","articleSection":["Calisthenics","Calisthenics for men","Workouts"],"inLanguage":"en-US","articleBody":"<p><em>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.<\/em><\/p>\r\n<p>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 <a href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-moves\/\">beginner calisthenics moves<\/a> first.<\/p>\r\n<span data-sheets-root=\"1\"><\/span>\r\n<h2 style=\"text-align:center;\"><strong>Key takeaways<\/strong><\/h2>\r\n<p>Here is the short version of this pull workout guide.<\/p>\r\n<ul>\r\n<li>Adults are advised to do muscle-strengthening activity on at least 2 days a week (<a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html\">1<\/a>).<\/li>\r\n<li>Training a muscle group twice per week led to more muscle growth than once a week in a meta-analysis (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\">2<\/a>).<\/li>\r\n<li>Inverted rows, scapular pulls, and dead hangs are basic calisthenics exercises for beginners.<\/li>\r\n<li>Negatives and band-assisted reps help you work toward your first full rep.<\/li>\r\n<li>A pull day at home can use a rated pull-up bar, a low exercise bar, or a resistance band.<\/li>\r\n<li>Pair pull training with push and leg exercises for balanced strength training.<\/li>\r\n<\/ul>\r\n<h2 style=\"text-align:center;\"><strong>What does a calisthenics pull workout train?<\/strong><\/h2>\r\n<p>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.<\/p>\r\n<table style=\"width:100%;margin-left:auto;margin-right:auto;text-align:center;\"><tbody>\r\n<tr><th style=\"white-space:normal;text-align:center;\"><p><strong>Muscle<\/st ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/","url":"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/","name":"Calisthenics pull workout: 8 moves and a routine","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/11\/Calisthenics-Pull-Workout-3.webp","dateModified":"2026-11-03T08:54:55+00:00","description":"Try this calisthenics pull workout with 8 bodyweight pull exercises, a path to your first pull-up, and a sample routine.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/11\/Calisthenics-Pull-Workout-3.webp","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/11\/Calisthenics-Pull-Workout-3.webp","width":1586,"height":992,"caption":"Man doing a pull-up on a doorway pull-up bar at home for a calisthenics pull workout."},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Calisthenics","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/"},{"@type":"ListItem","position":5,"name":"Calisthenics for men","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/calisthenics-men\/"},{"@type":"ListItem","position":6,"name":"Calisthenics pull workout: 8 bodyweight pull exercises and a sample routine"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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