Upper — pull · movement pattern
Vertical Pull exercises
Pull a load down from overhead — lats and biceps.
What the vertical pull pattern is
Shoulder adduction / extension plus elbow flexion to pull a load down from overhead toward the torso, as in a pull-up or pulldown.
Why it matters
The vertical pull is the primary lat-builder and the truest test of relative upper-body strength. It develops the latissimus dorsi, teres major, and biceps and creates the V-taper.
Coaching cues
- Initiate by pulling the shoulder blades down.
- Drive the elbows down toward the back pockets.
- Pull to the collarbone with the chest proud.
- Control the stretch at the top — full range.
Common faults
- Kipping / swinging to complete reps.
- Pulling the bar behind the neck.
- Leading with the biceps and never engaging the lats.
- Half-repping out of the bottom stretch.
- Elbows flaring out wide to the sides instead of driving straight down toward the back pockets.
- Torso swinging or arching to help move the load instead of staying braced and stable.
Checking your form on video
Best camera angle: side-on. Side-on shows range of motion and torso swing. A front view also helps spot elbows flaring wide.