8 Easy Bodyweight pull exercises at home with no equipment

Staying fit at home is easy with bodyweight exercises. To strengthen your upper body without equipment, pull-based movements are essential. This guide covers 8 easy bodyweight pull exercises you can do at home without equipment, targeting your back, shoulders, and arms. It’s perfect for an at-home upper body workout without weights.

Why Focus on Bodyweight Pulling Exercises?

Bodyweight pulling exercises balance your upper body development, working your back and biceps alongside pushing exercises. These movements are ideal for an at-home pull-day workout.

Benefits:

• Build Strength: Engage your lats, traps, and rhomboids.
• No Equipment Required: Perfect for at-home pull exercises.
• Beginner-Friendly: Great for those new to calisthenics.

1. Superman Pulls

• Targets: Lower back, rear delts
• How: Lie face-down, lift your chest and legs, and pull your arms back.
• Sets/Reps: 3×15
  (bodyweight pulling exercises, lower pull exercises)

2. Wall Pulls (Towel Rows)

• Targets: Upper back, biceps
• How: Wrap a towel around a door handle, lean back, and pull yourself forward.
• Sets/Reps: 3×12
  (pull exercises without equipment, at-home pull exercises)

3. Reverse Snow Angels

• Targets: Rhomboids, traps
• How: Lie face-down and sweep your arms in wide arcs.
• Sets/Reps: 3×20
  (bodyweight pull exercises, pulling movements)

4. Prone Arm Raises

• Targets: Rear delts, traps
• How: From a prone position, lift your arms and squeeze your shoulder blades.
• Sets/Reps: 3×15
  (pull bodyweight exercises, calisthenics pull workout no equipment)

5. Door Frame Rows

• Targets: Lats, biceps
• How: Grip a door frame and pull yourself forward.
• Sets/Reps: 3×15
  (pull exercises at home, upper body pull exercises)

6. Australian Rows (Under Table Rows)

• Targets: Lats, traps
• How: Use a sturdy table, grip the edge, and pull your chest upward.
• Sets/Reps: 3×12
  (pulling exercise, at-home pull day workout)

7. Arch Holds (Reverse Planks)

• Targets: Lower back, glutes
• How: Sit with palms behind, lift your hips into a straight line.
• Sets/Reps: 3×15 sec holds
  (lower pull exercises, bodyweight back exercises)

8. Scapular Push-Ups

• Targets: Scapula, shoulders
• How: In a plank position, squeeze shoulder blades without bending elbows.
• Sets/Reps: 3×20
  (pull movements, simple bodyweight routine)

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Additional Pulling Movements to Enhance Your Routine:

• Towel Curls: Mimic bicep curls using a towel for resistance.
• Wall Slides: Strengthen your scapular muscles.
• Bridge Pulls: Activate your entire posterior chain.

Pushing Exercises at Home for Balance:

Combine these pull exercises with push movements, such as push-ups and dips, for a complete upper-body routine.

Sample At-Home Pull Day Workout Routine:

• Warm-up: Jumping jacks and arm circles (5 mins)
• Superman Pulls – 3×15
• Wall Pulls – 3×12
• Australian Rows – 3×12
• Scapular Push-Ups – 3×20
• Cool-down: Shoulder and back stretches (3 mins)

Conclusion:

This at-home pull day workout offers a full range of bodyweight pull exercises without equipment. Incorporate these movements into your simple bodyweight routine for a complete upper-body workout. Consistency will help you pull your own weight, strengthen your body, and achieve your fitness goals.