20 vertical pull exercises
Every movement in Handler's library classified as a vertical pull pattern. 7 are beginner-friendly. Movements within a pattern are the coach's swap candidates for each other when equipment or joint comfort changes.
Library data updated Handler exercise library
- Exercises
- 20
- With video demo
- 20
- Bodyweight
- 5
- Timed holds/intervals
- 0
Muscles trained by this pattern
Equipment used
Beginner (7)
- Assisted Pull-UpLats, Upper back · Pull-up bar + Resistance band · Video
- Band Lat PulldownLats · Resistance band · Video
- Band Straight-Arm PulldownLats · Resistance band · Video
- Lat PulldownLats · Lat pulldown machine · Video
- Neutral-Grip Lat PulldownLats · Lat pulldown machine · Video
- Prone Lat PulldownLats, Lower traps · Bodyweight · Video
- Scapular Pull-UpLower traps, Lats · Pull-up bar · Video
Intermediate (7)
- Band-Assisted Chin-UpLats, Upper back · Pull-up bar + Resistance band · Video
- Cable Straight-Arm PulldownLats · Cable machine · Video
- Kneeling Cable Lat PrayerLats · Cable machine · Video
- Negative Pull-UpLats, Upper back · Pull-up bar · Video
- Prone SwimmerLats, Upper back · Bodyweight · Video
- Prone Y PulldownLats, Lower traps · Bodyweight · Video
- Single-Arm Cable PulldownLats · Cable machine · Video
Advanced (6)
- Chin-UpLats, Upper back · Pull-up bar · Video
- Commando Pull-UpLats, Upper back · Pull-up bar · Video
- Floor Cobra Lat PullLats, Lower traps · Bodyweight · Video
- Pull-UpLats, Upper back · Pull-up bar · Video
- Superman PulldownLats, Upper back · Bodyweight · Video
- Weighted Pull-UpLats, Upper back · Pull-up bar + Dumbbell · Video
Questions about this list
What counts as a vertical pull movement?
Handler's library groups 20 exercises under the vertical pull pattern. They share a joint action and are interchangeable when equipment, fatigue, or joint comfort changes; the primary muscles are mostly lats, upper back, lower traps.
Are vertical pull exercises measured in reps or time?
All 20 are measured in reps.
How many beginner vertical pull exercises are there?
7 of the 20 are tagged beginner. Each exercise page shows its position in a progression chain so you can move up or down in difficulty.
Invited TestFlight beta · iPhone-first
Stop scrolling lists. Get the session written for you.
Handler is our product. In the invited iPhone beta, the coach selects from this library based on your equipment, goal, and what you logged last time. Test build, not a public download.