Pull Exercises
Warning: Always consult a licensed physician or qualified health professional before attempting any exercise or fitness program. If you have any reason to be concerned about your health, consult with your physician before trying any of the suggestions made on this web site.
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Suitcase/Briefcase Pulls Benefits: Back, Shoulders, Arms Kneel on the flat surface of a chair or bench. When traveling, use a small suitcase or brief case to perform bent-over rows. Rest knee and palm on flat surface. Keep your back flat and your head up. Keep the knee of down leg slightly bent. Extend your arm to grab handle and lift briefcase from floor. Pull handle to shoulder with elbow pointing toward ceiling. Lower back to floor. Recommended Repetitions: 20+ |
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Suitcase/Briefcase Pulls with Rotation Benefits: Back, Shoulders, Arms, Core Same exercise as above. This version will require you to rotate your spine, turning your head to look at ceiling. Point your elbow high to the ceiling bring briefcase to your chest. The arm of your down hand should be fully extended. Recommended Repetitions: 20+ |
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Forward Reach Arm/Shoulder Extensions Benefits: Back, Shoulders, Arms Kneel on the flat surface of a chair or bench. Using a light weight*, extend your arm directly out in front of you and return back to your chest with your elbow tucked to your side. Recommended Repetitions: 20+ *An easy way to create a light weight on the road is to travel with a zip-lock bag. Soak a wash cloth or hand towel with water to insert in the bag. You now have a light weight ideal for these exercises. |
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Seated Good Morning Raises with Briefcase Benefits: Low Back and Glutes Sitting upright, hug your briefcase or heavy book to your chest. Maintaining a straight spine, lean forward by bending at the waist. Return to the full upright position. Recommended Repetitions: 20+ |
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Lateral Raises Benefits: Shoulders, Upper Back Using light weights, raise arms laterally, keeping elbows slightly bent. Raise arms just to shoulder height. Squeeze shoulder blades together at the top of the lift. Recommended Repetitions: 20+ |
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Dumbbell Crane Curl Benefits: Shoulders, Biceps Different than the customary curl, lift weights straight up to shoulders. Avoid swinging weights out away from body. Recommended Repetitions: 20+ |
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Outward Curl Benefits: Shoulders, Upper Back, Biceps Holding weights above shoulders with arms flexed, extend arms outward, keeping arms at shoulder level and palms facing toward ceiling. WARNING: not recommended if you have a shoulder injury. Proceed with caution. Recommended Repetitions: 20+ Pull Exercises | Home Gym Workout | Portland Oregon Home Gym Design | Fitness Routine |
