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Vertical pull pattern

20 vertical pull exercises

Every movement in Handler's library classified as a vertical pull pattern. 7 are tagged beginner. Use the equipment and difficulty groups below to compare options, not as a guarantee that one exercise can replace another.

Page updated Handler exercise library
Exercises
20
With video demo
20
Bodyweight
5
Timed holds/intervals
0

Where to start

How to pick a vertical pull

A vertical pull brings your elbows down from overhead. Either the handle comes to you (pulldowns) or you pull yourself to the bar (pull-ups and chin-ups). The lats do most of the work, with the upper back and biceps helping.

Pick the version you can do for clean reps today. If strict pull-ups aren't there yet, a pulldown or an assisted pull-up trains the same pattern at a load you choose. Pull-ups and chin-ups are the harder end.

  1. 01
    Lat PulldownLat pulldown machine · Beginner

    The default for most gyms. You choose the load, and the overhand bar is the same grip as a pull-up.

  2. 02
    Neutral-Grip Lat PulldownLat pulldown machine · Beginner

    Palms facing each other on a close or parallel handle. The biceps help more, and many lifters find it easier on the shoulders than a wide bar.

  3. 03
    Assisted Pull-UpPull-up bar + Resistance band · Beginner

    The real pull-up with a band taking part of your bodyweight. Move to a thinner band as you get stronger.

  4. 04
    Negative Pull-UpPull-up bar · Intermediate

    Step to the top and lower yourself slowly. A common bridge to your first strict pull-up.

  5. 05
    Pull-UpPull-up bar · Advanced

    Overhand, bodyweight, full range. Add weight once bodyweight sets stop being hard.

  6. 06
    Single-Arm Cable PulldownCable machine · Intermediate

    One arm at a time on a cable stack. Useful for evening out sides, or when the pulldown station is taken.

  7. 07
    Band Lat PulldownResistance band · Beginner

    A band anchored overhead, for home or a hotel gym with no machines.

Muscles trained by this pattern

Equipment used

Other movement patterns

Beginner (7)

Intermediate (7)

Advanced (6)

Questions about this list

What counts as a vertical pull movement?
Handler's library groups 20 exercises under the vertical pull pattern; the primary muscles are mostly lats, upper back, lower traps. A shared category does not make exercises equivalent replacements. Compare each exercise's equipment, difficulty and form cues before choosing an option for your training goal.
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.

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