String Pull
String Pull Exercise Description
String Pull is a bodyweight, self‑resisted elbow‑flexion drill that mimics hand‑over‑hand rope pulling. It targets the upper‑arm flexors—biceps brachii, brachialis, and brachioradialis—with assistance from the forearm flexors as you grip and resist. The shoulder girdle acts mainly to stabilize; keep the scapulae set down and lightly back while the humerus stays close to the torso. Because you create resistance with your opposite hand, tension is easily adjusted while maintaining smooth, controlled motion through a comfortable range. The focus is on precise elbow flexion and extension, neutral wrists, steady breathing, and consistent pressure so the upper arms do the work rather than the neck or low back.
- Muscle Groups: Biceps, Forearms
- Target Muscles: Biceps Brachii - Short Head, Brachialis, Brachioradialis
- Assisting Muscles: Flexor Carpi Radialis, Flexor Carpi Ulnaris, Flexor Digitorum Superficialis
- Stabilizing Muscles: Rhomboid Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Lower Arms, Upper Arms
- Body Surface: Front, Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Elbow Flexors, Forearm Supinators
- Joint Involvement: Single-joint
- Muscle Location: Inner Bicep, Lower Bicep, Top Forearm
- Movement Direction: Other
- Muscle Position: Anterior, Lateral
- Gender: Female
How To Do The String Pull Exercise
‘- Stand tall or sit upright with feet planted; ribs stacked over pelvis and spine neutral.
– Make a light fist with your right hand as if gripping a rope. Place your left hand over the right wrist or palm to provide downward resistance.
– Set your shoulders: gently pull them down and slightly back; keep your upper arm close to your side.
– Flex the right elbow against the left hand’s resistance, keeping the wrist neutral and forearm aligned with the hand.
– Control the top position, then slowly extend the elbow back to start while continuing to resist (match forces so the movement stays smooth).
– Keep the neck relaxed, avoid shrugging, and breathe steadily throughout.
– Switch sides and repeat the same controlled pattern for the other arm.
String Pull Tips
‘- Stand or sit with ribs stacked over your pelvis and a neutral spine before you start pulling.
– Set your scapulae by gently pulling the shoulders down and slightly back, then keep them there.
– Keep your upper arm and humerus close to your torso so the elbow joint does the work.
– Form a light fist as if gripping a rope, and place the opposite hand over the wrist or palm to create downward resistance.
– Keep your wrist neutral and your forearm aligned with your hand as you flex and extend the elbow.
– Adjust how hard the opposite hand pushes so the movement stays smooth and controlled through a comfortable range.
– Move with precise elbow flexion and extension, controlling both the lift and the return.
– Maintain consistent pressure between the hands so the upper arms work instead of the neck or low back.
– Relax your neck, avoid shrugging the shoulders, and breathe steadily throughout the drill.
– Repeat the same controlled pattern on the other arm, matching the setup and tension.
String Pull Beginner Introduction
String Pull is a bodyweight arm exercise where one hand acts as resistance for the other, creating a rope‑pulling style motion without equipment. Instead of using weights or cables, tension comes from the opposite hand pressing against the working wrist or palm, so effort can be adjusted easily while movement stays smooth and controlled. This simple setup works mainly the biceps and forearms while the shoulders and upper back stay steady to anchor the action.
During the drill, the elbow of the active arm bends and straightens against constant pressure, with the upper arm held close to the ribs and the wrist in line with the forearm. The non‑working hand resists both as the arm moves upward and as it returns, giving strength work on the way up and down. Attention is on precise elbow motion, straight wrists, calm breathing, and steady tension so the arms handle the effort rather than the neck or lower back.