Pull Exercises for the Whole Body

Stand with feet shoulder-width apart, holding weights in front of you.  Keeping knees slightly bent (or straight) tip from the hips with back straight, shoulders back and abs in. Lower the torso towards the floor, keeping the weight close to legs. Squeeze through the butt and hamstrings to come back up and repeat.         

Wrap a resistance band under one side of the step and hold on to the handles to create tension. Place right foot on the step and press into the heel as you step up. Lower down, touching left toe to the floor and repeat.        

Place one foot on a step or ball (harder), knee bent, and raise left leg straight up. Keeping abs tight, squeeze butt and hamstring to lift butt off the floor, pushing left leg straight up towards the ceiling. Lower back until butt barely touches the floor. Alternate on each leg for 2-3 sets of 16 reps. 

Lie with hips on the ball and forearms on the floor. Bend the knees so shins are parallel to the floor and squeeze the glutes to lift the feet towards the ceiling. 

Stand with feet hip-width apart and bend at the waist until torso is parallel to the floor (or higher, if it hurts your back). Keep abs contracted to protect the back and bend arms, pulling elbow up to the rib cage while contracting the lat muscles. Lower and repeat. Do this one arm at a time if you find this too hard on your back. 

Lie face up on a step, bench or ball, holding the dumbbell straight up overhead. Keeping your back on the bench and using control, slowly lower the weight behind your head, arms slightly bent, until you're level with the bench. Squeeze your back to pull the weight back up to start  

Sit on a ball or bench and bend forward, holding the weights under the legs with palms facing each other. Contract the shoulder blades and lift the arms up to shoulder level, elbows slightly bent. Lower and repeat. 

Hold weights in hands, palms facing out, elbow slightly bent. Keeping abs tight, bend the elbows and bring the weights towards the shoulders (don't touch the shoulders), keeping elbows from moving back and forth. Slowly lower back down, but don't straighten the arm entirely--keep tension on the muscle throughout the movement. If you find you're swinging the weights to get them up, lower the weight and slow down. 

 Kneel on floor or sit on a bench and grasp a dumbbell. Place the back of the upper arm on the inner thigh and lean into the leg to raise the elbow a bit. Raise dumbbell to front of the shoulder and then lower until arm is almost fully extended.