Pull exercises in calisthenics

The pull chain works the lats, biceps and upper back. It is by far the one people arrive most imbalanced on: turning up with 70 on push and 40 on pull is completely normal.

Where should you start?

Of the 34 exercises on this list, the most accessible is "Floor Pulls" and the most demanding is "Hefesto". The library is ordered by real difficulty from 5 to 100, so the order they appear in is the order worth learning them in.

How to move up

The practical rule: change exercise when you can do three sets of the current variant with two reps left in the tank. Before that, add reps, slow the lowering or extend the range — do not skip a rung.