Pulling is one of the most undertrained movement patterns in most programs—especially compared to pushing.
Yet it’s the pull that builds the strength, stability, and posture to keep your shoulders healthy and your performance high.
From chin-ups and rows to face pulls and carries, pull patterns aren’t just for your lats—they’re essential for building a strong, resilient upper body and balancing out all the pressing most people overdo.
Neglect them, and you open the door to shoulder injuries, neck tightness, and poor posture that will limit your strength and mobility.
If you want to move better, stand taller, and perform stronger, you need to own your pull pattern.
In Part 4 of the Functional Movement Series, we break down what a functional pull looks like, which muscles it should be training, the common mistakes that wreck your form, and the best ways to improve your strength, control, and range of motion.
Here’s how the full series looks:
- Part 1: Squat Patterns — Improve your base of support
- Part 2: Hinge Patterns — Protect your back, train your glutes
- Part 3: Push Patterns — Press with power and control
- Part 4: Pull Patterns — Strengthen your back and posture
- Part 5: Lunge Patterns — Fix imbalances and build stability
- Part 6: Carries & Holds — Train your core and full-body strength
- Part 7: Rotation & Anti-Rotation — Build control through your core
- Part 8: Jump, Land & Move — Tain power and athletic movement
Let’s get into Pull Patterns.
WHY PULL PATTERNS MATTER
Pulling movements are essential for developing the posterior upper body—the muscles that stabilize your shoulders, support your spine, and protect your neck.
They balance out the effects of heavy pushing and daily posture habits like sitting, typing, or looking down at your phone.
- A strong pull pattern improves:
- Posture and alignment
- Shoulder health and joint stability
- Grip strength and forearm endurance
- Upper back power for both sport and daily activities
From pulling yourself over an obstacle to simply keeping your shoulders pain-free, a good pull is critical for long-term strength.
WHAT DEFINES A FUNCTIONAL PULL?
A functional pull is a movement that:
- Initiates from the scapula (shoulder blade) rather than just the arms
- Maintains neutral spine alignment during the movement
- Balances both sides of the body evenly
- Works through a full, controlled range of motion
- Can be loaded without compensation or pain
This applies to horizontal pulls (rows) and vertical pulls (chin-ups, pull-ups, pulldowns).
WHAT A PULL PATTERN SHOULD TRAIN
When performed correctly, pulling strengthens:
- Lats – Shoulder extension and adduction
- Rhomboids & Middle Traps – Scapular retraction and posture
- Lower Traps – Scapular depression and upward rotation control
- Rear Delts – Shoulder stability
- Biceps – Elbow flexion
- Forearms & Grip – Object control and load handling
- Core – Anti-extension and rotation stability (especially in bent-over pulls)
COMMON PULLING LIMITATIONS
Here are the most common issues that limit pulling strength and safety:
- Shrugging shoulders – Overactive upper traps, poor scapular depression
- Rounder upper back – Lack of thoracic extension or awareness
- Overusing arms – Neglecting scapular engagement
- Half reps – Missing full range of motion for strength and mobility
- Uneven pull – Imbalances from injury or poor motor control
WHAT PULLING REQUIRES
To pull well, you need:
1. Mobility
- Thoracic extension for posture and range
- Shoulder external rotation for joint health
- Scapular mobility to move the shoulder blade freely
2. Stability
- Core bracing to protect the spine in bent-over positions
- Scapular stability to keep the shoulder centered under load
- Grip stability for control and endurance
3. Motor Control
- Coordinating scapular movement with arm action
- Maintaining posture while pulling from different angles
HOW TO IMPROVE YOUR PULL PATTERN
Step 1: Pattern the Movement
- Scapular Retractions (Pull-Up Bar) – 2x8
- Face pulls (Light Band) – 2x12
- Chest-Supported Rows (Light) – Focus on posture and scapular movement
Step 2: Build Mobility
- T-Spine Extensions on Foam Roller – 2x10
- Wall Slides – 2x8
- Banded Shoulder Dislocates – 2x10
Step 3: Progress to Strength Work
- Inverted Rows → Weighted Inverted Rows
- 1-Arm Dumbbell Rows → 1-Arm Landmine Rows
- Pull-Ups or Chin-Ups → Weighted Pull-Ups
- Seal Rows or Chest-Supported Rows for posture and isolation
Use tempo and pauses to build control before increasing load.
SAMPLE PULL WARM-UP (DAILY PREP)
Use this before upper body or pulling days:
- Foam Roll Upper Back & Lats – 1 min each
- T-Spine Extensions – 2x10
- Scapular Retractions (Pull-Up Bar) – 2x8
- Band Face Pulls – 2x12
- Inverted Rows (Bodyweight) – 2x8
FINAL TAKEAWAY
Pull patterns are the antidote to modern posture and the foundation for a healthy upper body.
Strong pulling mechanics don’t just build muscle—they protect your shoulders, improve your posture, and keep your body balanced for the long run.
Train them with the same attention and intent you give your pushes, and your strength will last a lifetime.
WANT HELP FIXING YOUR PULL PATTERN?
We’re offering new clients a special bonus:
- ✅ 1 Free Movement Screening (online or in-person)
- ✅ 1 Free Week of Functional Training Access
- ✅ 15% Off Peak Supplements (to support joints, strength, and recovery)
Ready to press with power and confidence? Enter your email below to get your special offer!
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