Low pull (one hand)

Level: 1 2 3 4

Biceps, Back

Starting position:

Standing facing the anchor point

Strap length:


Functional classification:



Feet hip-width apart, grip with left hand at waist level, right hand at waist.
Put your right foot on the toe behind you;
Bend your body back, straighten your arm;
Do a bottom pull;
Straighten arm, deflect body.
Repeat the same for the other arm.
Strong active plank;
Avoid jerking your pelvis forward, focus on bringing the blade together, don't take your elbow the side.

Recommended load:


Benefits of exercise

The lower pull (one arm) of the 1st level on functional hinges is performed with support on the toe.

This multifunctional exercise is aimed at developing the widest back muscle, and during traction, the triceps, posterior delta, biceps and trapezius muscles are connected. Traction with one hand forces you to hold the body in one line, the stabilizer muscles are connected.

This exercise will allow you to work out each side of the body as efficiently as possible, by increasing the load you will be able to develop the strength and volume of the trained muscles.