Pulling is bringing a load toward you — rows in the horizontal plane, pulldowns and chin-ups in the vertical. It builds the back, the grip and the posture that a day at a desk spends eight hours dismantling.
Our programming pulls more than it pushes, usually around two pulls for every push. That is not a style choice; it is the corrective maths of modern life, where everything from steering wheels to keyboards trains the front of the body and almost nothing trains the back of it.
Rows before pull-ups
The vertical pulls get the glory, but the horizontal ones build the foundation. Rows teach the shoulder blades to move and load the mid-back without asking you to lift your whole body weight on day one. The chin-up ladder starts there, not at the bar.
Common questions
Why can't I feel my back when I pull?
Almost always because the arms and hands are doing the thinking. The fix is lighter weight, a slower pull, and the cue that runs through every pull page here: lead with the elbow, finish with the shoulder blade.
How long does a first chin-up take?
Weeks to months depending on your starting strength and bodyweight — and it is one of the most satisfying numbers on the whole floor to earn. The chin-up page maps the ladder.
