#2: The Power of the Pull: Building a Stronger, Healthier Back
Just like pushing, pulling is one of the five foundational movement patterns that every strength or rehab program should include. From opening a door to lifting groceries or pulling your body up from the floor, pulling movements are essential for functional living and injury prevention. They’re especially important for counteracting the postural stress many of us develop from long hours of sitting and screen time.
Pulling movements involve drawing a load toward your body, typically in a horizontal or vertical direction. These exercises target the posterior chain—the muscles on the back of your body—which are crucial for shoulder stability, posture, and balanced muscular development. The primary muscles involved include:
Latissimus dorsi (lats)
Rhomboids
Trapezius
Posterior deltoids
Biceps brachii
Core stabilizers (especially obliques and spinal extensors)
Pulling movements are particularly valuable in physical therapy to address shoulder dysfunction, neck and back pain, and postural imbalances. Strengthening the back and shoulder girdle improves scapular control and spinal alignment, which can significantly reduce chronic strain and improve overall movement efficiency.
Here are 5 pulling exercises you can include in your training routine:
Resistance Band Rows – A great entry-level exercise for shoulder retraction and postural awareness.
Bent-Over Dumbbell Rows – Targets the mid-back, lats, and arms while challenging postural control.
TRX or Suspension Rows – Scalable bodyweight pull that also recruits the core and stabilizers.
Lat Pulldowns – A machine-based vertical pull that builds strength for eventual pull-ups.
Pull-Ups or Assisted Pull-Ups – One of the most effective compound exercises for upper body strength.
Whether you're recovering from injury, training for performance, or simply trying to move better, pull movements help restore balance, reinforce posture, and build the kind of strength that shows up in everyday life. At Local Point Physical Therapy, we tailor pulling exercises to your individual goals—whether that’s post-op rehab or improving your fitness foundation.
Disclaimer:
This blog is intended for general informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Reading this post does not establish a physical therapist-patient relationship with Local Point Physical Therapy or Dr. Christine Kornegay, DPT. Please consult your own healthcare provider or a licensed physical therapist for personalized evaluation and recommendations before beginning any new exercise or rehabilitation program.