Vertical Pull
The vertical pull is a pulling movement where the weight travels downward from overhead — or alternatively, where you pull your body upward toward a fixed bar. It primarily trains the latissimus dorsi, the large flat muscle that runs down either side of the back and gives the upper body much of its width and taper. The biceps and rear deltoid contribute as supporting muscles.
Where the horizontal row emphasizes the mid back and the muscles between the shoulder blades, the vertical pull emphasizes the lats — a different part of the back that requires its own direct training. Both patterns belong in a complete program. Relying exclusively on one at the expense of the other leaves meaningful back development on the table.
The pull up and chin up are the bodyweight expressions of this pattern and among the most effective back movements available. They’re also genuinely difficult, which is why the lat pulldown — a cable or machine variation that trains the same movement with adjustable load — is a practical and equally valid alternative. Getting strong on a lat pulldown translates directly to pull up strength over time.
As with all pulling movements, initiating from the back rather than the arms matters here. On a lat pulldown or pull up, that means thinking about driving the elbows down toward the hips rather than simply bending the arms. That cue shifts the load where it belongs.
Below are the vertical pull variations in the library.
Reference Card
Movement Pattern: Vertical pull Primary Muscles: Latissimus dorsi Secondary Muscles: Posterior deltoid, biceps, teres major, lower trapezius
Variations
- Pull up
- Chin up
- Assisted pull up
- Cable lat pulldown
- Machine lat pulldown
Considerations
- Initiate the movement by driving the elbows down toward the hips — not by pulling with the arms
- Pull ups and chin ups are among the most effective back movements available — work toward them if they’re currently out of reach
- The assisted pull up and lat pulldown are legitimate tools, not consolation prizes — use them to build the strength the full movement requires
- Chin ups place the biceps in a stronger position and may feel more accessible early on
Programming Notes
- Works well alongside horizontal rowing in a back session for complete back development
- Pull ups and chin ups respond well to lower rep ranges when strength is the goal — lat pulldowns to higher ranges for hypertrophy
- If pull ups are a goal, practicing them frequently with appropriate assistance is the most direct path to getting there