Exercise Four

Written By TYF PERFORMANCE
 

How to perform the pull movement.

 

The Key to Posture, Strength, and Shoulder Health

Pulling movements are often overlooked, but they are essential for balance, posture, and long-term joint health. If you push, you must also pull.

What a Pull Is

A pull involves bringing weight toward the body, either horizontally (rows) or vertically (pull-ups or lat pulldowns).

Muscles Involved

  • Upper back (lats, rhomboids, traps)

  • Biceps

  • Rear shoulders

  • Core

Why the Pull Matters

  • Improves posture

  • Protects the shoulders

  • Builds upper-back strength that supports pushing movements

Common Beginner Mistakes

  • Using momentum instead of control

  • Shrugging the shoulders upward

  • Pulling with the arms only

Helpful Coaching Cues

  • “Pull with your elbows, not your hands.”

  • “Squeeze your shoulder blades together.”

  • “Chest proud, neck long.”

  • “Control the return.”

A good pull feels smooth, controlled, and strong, not jerky or rushed.

TYF PERFORMANCE
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Exercise Three