Calisthenics Pull Exercises
Pulling is where calisthenics gets hard and where most people stall the longest. The progression runs from rows you can do at hip height, through the first strict pull-up, to the one-arm — and the straight-arm pulling of the levers sits alongside it as a separate skill rather than a harder rep.
- Exercises
- 16
- Spread
- 3 Beginner, 6 Intermediate, 6 Advanced and 1 Elite
- No equipment
- 0 of 16
- Otherwise needs
- Pull-up Bar (15), Low Bar (1)
All 16 pull exercises
Back
Pull-Up
The king of upper body pulling movements. Targets the lats, biceps, and rear deltoids. A fundamental calisthenics exercise.
Pull-up Bar
Biceps
Chin-Up
A pull-up variation with supinated (underhand) grip that places more emphasis on the biceps while still working the back.
Pull-up Bar
Back
Wide Grip Pull-Up
A pull-up variation with wider grip that emphasizes lat width and upper back development.
Pull-up Bar
Back
Close Grip Pull-Up
A pull-up with hands placed close together, emphasizing the lower lats and increasing bicep involvement.
Pull-up Bar
Back
Archer Pull-Up
A unilateral pull-up variation where most of the work is done by one arm while the other assists. Key progression toward one-arm pull-ups.
Pull-up Bar
Back
L-Sit Pull-Up
A pull-up performed while holding an L-sit position, dramatically increasing core demand while pulling.
Pull-up Bar
Full Upper
Muscle-Up
An explosive movement combining a pull-up and dip, transitioning from below to above the bar. A benchmark calisthenics skill.
Pull-up Bar
Back
One-Arm Pull-Up
The ultimate pulling achievement. Performing a full pull-up with one arm requires years of dedicated training.
Pull-up Bar
Back
Australian Pull-Up
A horizontal pulling exercise performed under a low bar. Perfect for beginners building toward vertical pull-ups.
Low Bar
Back
Typewriter Pull-Up
A dynamic pull-up where you move side-to-side at the top of the movement, like a typewriter carriage.
Pull-up Bar
Back
Commando Pull-Up
A pull-up performed perpendicular to the bar, alternating which side your head goes to each rep.
Pull-up Bar
Back
Negative Pull-Up
The eccentric portion of a pull-up, starting at the top and lowering slowly. Perfect for building toward full pull-ups.
Pull-up Bar
Back
Mixed Grip Pull-Up
Pull-up with one hand supinated and one pronated. Creates unique muscle activation patterns.
Pull-up Bar
Back
Towel Pull-Up
Pull-ups performed while gripping towels hung over the bar. Incredible for grip strength development.
Pull-up Bar
Back
Clapping Pull-Up
An explosive pull-up where you release the bar and clap before catching it again.
Pull-up Bar
Back
Front Lever Raise
A dynamic movement from hang to front lever position. Builds the strength needed for front lever holds.
Pull-up Bar