10 Best Strength Exercises For Your At-Home Pull Workouts

Are you ready to elevate your at-home workout game? We all know that finding the time and space for an effective strength training routine can be a challenge. But guess what? You don’t need a fancy gym or bulky equipment to get those muscles working.

In this guide, we’re bringing the gym to you with the most effective and simplest strength exercises for your at-home pull workouts.  Whether you’re a fitness enthusiast or just starting out, these 10 exercises will help you build a stronger, more resilient you, right from the comfort of your own space.

1. Pull-Ups

Pull-Ups at home

Pull-ups are the quintessential pull exercise. They engage your lats, biceps, and upper back, offering a comprehensive workout for the upper body.

Benefits of Pull-Ups

These are compound movements, meaning they work for multiple muscle groups at once. They not only sculpt your back but also improve grip strength and shoulder stability.

The beauty of pull-ups is their versatility; by adjusting your grip width or hand position, you can target different muscle groups more intensely.

How to Perform These at Home?

All you need is a sturdy pull-up bar. Start with your hands slightly wider than shoulder-width apart. Engage your core and pull yourself up until your chin is above the bar. Slowly lower yourself down and repeat.

If you’re a beginner, consider using resistance bands or an assisted pull-up machine to help you get started.

2. Inverted Rows

Inverted rows are an excellent alternative to pull-ups, especially for those who might find pull-ups too challenging initially.

Why Are These Good?

Inverted rows target the mid-back muscles, including the rhomboids and traps. They also engage the biceps and rear deltoids.

This exercise helps improve posture by strengthening the muscles that retract the scapula, pulling your shoulders back.

How to Do These?

You’ll need a sturdy bar or table to perform this exercise. Lie underneath the bar or table, grabbing it with an overhand grip. Keep your body straight and pull your chest towards the bar or table. Lower yourself with control and repeat.

3. Face Pulls

Face Pulls at home

Face pulls are a lesser-known but incredibly effective exercise for targeting the rear deltoids and upper traps. Face pulls are essential for shoulder health. They strengthen the often neglected rear deltoids, helping to balance out the shoulder muscles and reduce the risk of injury.

Additionally, they improve posture by targeting the upper back muscles.

How to Perform Them?

Using a resistance band anchored at head height, stand a few steps back to create tension. Hold the band with both hands, palms facing each other. Pull the band towards your face, separating your hands as you do so, aiming to pull the band apart.

Slowly return to the starting position and repeat.

4. Single-arm dumbbell Rows

Single-arm dumbbell rows are a staple in many strength training routines, allowing for unilateral training and addressing muscle imbalances.

Benefits of The Exercise

This exercise primarily targets the lats, but it also engages the biceps, traps, and rhomboids. By working one side at a time, you can ensure both sides of your back develop evenly. It also allows for a greater range of motion compared to some other rowing exercises.

What Do You Need to Do?

  • Place one knee and hand on a bench or sturdy surface, holding a dumbbell in the opposite hand
  • Keep your back flat, and pull the dumbbell toward your hip
  • Lower it with control, and repeat. Ensure your torso remains stable throughout the movement

5. Banded Pull-Aparts

Banded Pull-Aparts

Banded pull-parts are a simple yet effective exercise for the rear deltoids and upper back, requiring just a resistance band. This exercise is excellent for shoulder health and posture. It targets the rear deltoids, which are often undertrained in typical workout routines.

Regularly performing banded pull-ups can help counteract the effects of prolonged sitting and forward shoulder posture. Here’s what to do:

  • Hold a resistance band with both hands, arms extended in front of you at shoulder height
  • Keeping your arms straight, pull the band apart by moving your hands outward
  • Squeeze your shoulder blades together at the end of the movement
  • Slowly return to the starting position and repeat.

6. Renegade Rows

Renegade Rows at home

Renegade rows combine a plank with a row, offering both core engagement and a back workout. This compound exercise targets the lats, rhomboids, and traps while also engaging the core, shoulders, and triceps. It’s a full-body movement that enhances stability and functional strength.

How to Perform Renegade Rows at Home?

Start in a plank position holding a dumbbell in each hand. While keeping your body stable and hips square to the ground, row one dumbbell towards your hip. Lower it with control and repeat on the other side.

Ensure you resist the urge to rotate your torso during the movement.

7. Lat Pulldowns

While typically performed with a cable machine at the gym, lat pulldowns can be effectively replicated at home with resistance bands.

Benefits of Lat Pulldowns

Lat pulldowns primarily target the latissimus dorsi, the large muscles on either side of your back. They also engage the biceps, rhomboids, and lower traps. Regularly performing this exercise can contribute to a V-shaped torso, as it widens the upper back.

How Is It Done?

Anchor a resistance band overhead, either by securing it in a door or wrapping it around a sturdy overhead beam. Sit or kneel down, grabbing the band with both hands. Pull the band down towards your chest, squeezing your shoulder blades together. Slowly release and repeat.

8. Hammer Curls

Hammer Curls at home

While primarily a bicep exercise, hammer curls also engage the brachialis and brachioradialis, muscles that assist in pulling movements.

Why Do We Recommend This Exercise?

Hammer curls help in developing a fuller-looking arm by targeting muscles that traditional bicep curls might miss. They also improve grip strength, which is beneficial for other pull exercises.

Step-by-step Guide

  • Hold a dumbbell in each hand with a neutral grip (palms facing each other)
  • Keeping your elbows close to your torso, curl the weights toward your shoulders, lower them with control, and repeat.

9. Banded High Pulls

Banded High Pulls at home

This exercise mimics the movement of a barbell high pull but uses a resistance band, making it suitable for home workouts. Banded high pulls target the upper traps, rear deltoids, and biceps.

They help in developing the upper back and shoulders, giving a more rounded and developed appearance.

What To Do?

Stand in the middle of a resistance band, holding an end in each hand. With a slight bend in your elbows, pull the band upwards and outwards until your hands are at head height. Slowly lower and repeat.

10. TRX Rows (or Suspension Trainer Rows)

If you have a suspension trainer at home, this exercise is a must-add to your pull workout routine. TRX rows engage the entire back, biceps, and core. The instability of the suspension straps adds a core stability challenge, making it a compound exercise.

How to Perform TRX Rows?

Anchor your suspension trainer to a sturdy overhead point. Holding the handles, lean back until your body is at an angle. Pull yourself up by squeezing your shoulder blades together. Lower with control and repeat.

Adjust your feet’s position to increase or decrease the difficulty.

Bonus Tips for Maximizing Your Workouts

While the exercises mentioned above are the core of your at-home pull workout, it’s essential to understand some additional tips and techniques to get the most out of your training sessions.

Progressive Overload

To see continuous growth and strength gains, it’s crucial to implement the principle of progressive overload.

Progressive overload is the gradual increase of stress placed upon the body during exercise training. It’s the primary mechanism behind muscle growth and strength gains.

Simply put, to get stronger and build muscle, you need to continually challenge your body.

How to Apply It?

Even without heavy gym equipment, you can apply this principle at home. Increase the resistance of bands, add more reps, perform the exercises slower, or reduce the rest time between sets. Always ensure you’re challenging yourself without compromising on form.

Mind-Muscle Connection

Mind-Muscle Connection

The mind-muscle connection is about focusing on the muscle you’re working on and can significantly enhance your workouts. By actively thinking about and feeling the muscle you’re working on, you can recruit more muscle fibers, leading to better muscle activation.

This can result in more significant muscle growth and strength gains over time. Start by reducing the weight or resistance and performing the exercise slowly. As you move, focus on the muscle, feeling it contract and stretch.

Visualization can also help; imagine the muscle working as you perform each rep.

Recovery and Nutrition

Your workout is just one piece of the puzzle. Recovery and nutrition play a pivotal role in your fitness journey.

Importance of Recovery

Muscles grow and repair outside of your workouts, not during them. Giving your body adequate time to recover ensures you’re ready for your next session and reduces the risk of injury.

Nutrition’s Role in Muscle Growth

Eating a balanced diet with adequate protein, healthy fats, and complex carbohydrates can fuel your workouts and aid in muscle recovery and growth. Consider consulting with a nutritionist or using online resources to determine the best diet for your goals.


Can I do these exercises if I have a shoulder injury?

Consult a medical professional, but some exercises can be adapted or modified to avoid strain.

How long does it take to see results from pull workouts?

Visible results can vary, but improvements in strength and endurance can be noticed within a few weeks.

Can I do pull workouts while fasting?

Light to moderate workouts may be done while fasting, but listen to your body’s energy levels.

Should I increase the weight or repetitions for progress?

Both strategies can work. Gradually increase resistance or repetitions as you become more comfortable.

Can I incorporate these exercises into a full-body workout routine?

Yes, combining pull exercises with push and leg exercises creates a balanced full-body routine.


While the exercises form the foundation of your pull workouts, these additional tips ensure you’re optimizing every aspect of your training.

Remember, fitness is a journey, not a destination. Celebrate your progress, stay consistent, and always prioritize form and safety.