Upper Body — Pull

Row

Horizontal pulling for upper back development. Builds the scapular retraction strength that keeps your thoracic spine extended when running fatigue sets in — preventing the rounded shoulders and collapsed posture that kills breathing efficiency. Can be bilateral (barbell) or unilateral (KB/DB single-arm).

Equipment: kettlebells, full_gym | Reps: 8-12 (kettlebells) · 6-10 (full_gym) | Rest: 90s

Regions: Primary: upper_posterior · Secondary: core

Coaching Cues

• Flat back, hinged forward at the hips
• Pull your elbow back toward your hip
• Squeeze your shoulder blade toward your spine at the top
• Lower with control — don't just drop the weight
• Keep your core braced and back flat throughout

Common Mistakes

• Rounding the upper back — stay flat
• Using momentum to swing the weight up
• Not pulling through full range — shoulder blade should retract fully
• Rotating the trunk on single-arm rows — keep hips and shoulders square

Pull-Up

Vertical pulling for lat and upper back development. Gold standard for upper body pulling strength. Builds the posture-sustaining muscles that keep your torso upright and your breathing open through marathon distance. Only available to full gym tier (requires pull-up bar).

Equipment: full_gym | Reps: 3-8 | Rest: 120s

Regions: Primary: upper_posterior · Secondary: core

Coaching Cues

• Grip slightly wider than shoulders
• Start each rep from a full dead hang — arms completely straight
• Pull by driving your elbows down toward your hips, not by curling your arms
• Chin over the bar at the top
• Lower with control all the way back to dead hang

Common Mistakes

• Kipping or swinging — use strict form
• Partial range of motion — full dead hang to chin over bar
• Shrugging shoulders to ears — keep shoulders pulled down and back
• Only using arms — initiate with lats, not biceps