There is a common bias towards pushing exercises within typical training programmes, with a priority of the likes of bench press and shoulder press as markers of upper body strength. However, pulling strength plays an important role in musculoskeletal health (i.e., posture, shoulder health and injury prevention) as well as in everyday activities. Pulling strength refers to the ability to generate force when drawing a load toward the body, for instance, when completing rows, pull-ups, or sled pulls. Exersci offers a range of equipment that will aid in enhancing your pulling strength. But first, we will discuss the benefits of pulling exercises and strength, which are underrated keys to injury-resilient training.

 

Why Pulling Strength Matters for Injury Prevention

It is well understood now that strength training in general is important for injury prevention. One meta-analysis, whereby they analyse a range of study results to provide one large summary, found that strength training significantly reduces injury relative risk (Source). Furthermore, it is thought that anterior-posterior muscle asymmetries may also increase injury risk (Source). This refers to imbalances in muscle size and/or strength of the front and back muscles, for example, having greater proportional muscle mass and strength of the pectorals and anterior delts than the rear delts and latissumus dorsi. 

An important factor in the importance of pulling strength is understanding what 'pulling' musculature supports. Mainly, these muscles support the spine, thus supporting posture as well as preventing back pain and injury. Such muscles include the latissimus dorsi, rhomboids, trapezius and erector spinae. These muscles stabilise the spine and multiple joints in the body, helping maintain proper posture. Thus, if you were to have a weakness in the pulling musculature, you could expose yourself to greater injury risk. 

Pulling Strength, Shoulder Stability and Posture

So, why might pulling exercises and strength reduce injury risk? We mentioned the link between pulling strength and protection of the spine, but that's not all. 

For example, the scapula plays a crucial role in upper-body movement, stability and pulling movements. There are multiple muscle groups responsible for improving scapula strength, including the serratus anterior, rhomboids, trapezius and levator scapulae. Some research highlights that improved scapular strength improves shoulder function and reduces pain in those with chronic shoulder pain (Source). The serratus anterior also aids with postural control, which is crucial for daily function.

Muscles that training programmes do not always target still play an important role in musculoskeletal health. For instance, the multifidus is a muscle that spans across most of the spinal cord, making it extremely important for posture and subsequent back injury and/or pain. The multifidus is typically activated during pulling movements to maintain a neutral spine during lifts. The lumbar spine (lower back) is especially vulnerable to injury, which may be prevented by strengthening muscles such as the multifidus that are activated during pulling exercises (Source).

 

How to Build Pulling Strength (Functional & Practical Training)

Pulling exercises are relatively simple. They involve pretty much any movement that involves you pulling the weight towards you. To maximise your training, you should also include exercises to target the posterior chain. We have provided some examples of exercises below to engage the typical pulling musculature, as well as the posterior chain

Pulling movements

• Rows (dumbbell/barbell)
• Pull-ups or assisted band pulls
• Sled pulls
• Banded rows

Posterior chain

• Deadlifts
• Romanian deadlifts
• Kettlebell swings

Exersci provides a range of equipment that you can implement in your home gym to perform pulling exercises and increase strength. As always, we want you to be able to perform a range of full-body exercises to ensure you are free from asymmetries that increase injury risk and improve overall musculoskeletal health. Our adjustable dumbbell & barbell sets will allow you to complete rows and deadlifts whilst also allowing you to progressively overload. Resistance bands are also very versatile, allowing for regressions of pull-ups or used to provide lighter resistance during rows. You can also use resistance bands for scapular and shoulder stabilisation exercises for injury prevention.

Additionally, weighted sleds are highly versatile and will engage your upper and lower body. Exercises with sleds require coordinated forces from your legs, core, shoulders and arms. Furthermore, sled pulls will engage deep musculature, such as the multifidus and other muscles supporting the spine, making them extremely beneficial. 

 

Example Pull-Focused Routine

Here's an example 'pull session' to include in your training regime. 

• Pull-ups (use a resistance band to regress the pull-up, or complete 'negatives') 3 x failure
• Bent-over row (Adjustable barbell or dumbbell - support the lower back with a weight bench if preferred) - 3 × 8-12
• Resistance band face pull - 3 × 12-15
• Weight sled pull - 4 × 20 m
• Kettlebell deadlift - 3 × 10

It is important to implement these exercises alongside movements that target other muscle groups. Within exercise science, we typically advocate completing opposite motions. What we mean by this is that when you complete any vertical pull (e.g., pull-ups), you should also include vertical pushing movements such as overhead/shoulder press. Similarly, if you were to perform horizontal pulling movements such as bent-over rows or face pulls, you should also complete horizontal pushing movements, such as the bench press.

Conclusion

In some circumstances, pulling exercises can be something that is overlooked, especially given that many popular compound lifts include lower-body and pushing exercises. Pulling exercises are essential for injury-resistant training, due to some of the intrinsic muscles that are activated in many pulling exercises. These muscles support important skeletal structures such as the scapula, shoulder and most importantly, the spine. By strengthening these muscles, you can improve posture, shoulder stability, and increase overall muscular balance. Pulling exercises are also important in many everyday movements, even the simpler things, like picking up your shopping bags or moving household items around.

Explore Exersci's range of functional training equipment to implement pulling movements into your programme. Prioritise pulling strength just as much as pushing strength to support performance and long-term health.