Since Instagram is so popular right now, I decided to put together a 22-day series of quick educational posts.

For the next 22 days I will post a quick video or photo that will cover various topics; from fitness to nutrition to living a healthy lifestyle.

The goal is to share some fitness and wellness information that will help you with your health-related goals.

DAY 4 OF 22

Today’s post is about Upper Body Pulling.

With all the equipment options available today, there are literally thousands of exercise variations to be done. This is simply a short list of some of our favorites.


Many of these “basic” movements you’ve probably seen before…the basics have been around for a long time for one reason – they work!

You can split your upper body pulling movements up in a couple ways:

Unilateral & Bilateral – simply means using one arm or two

Vertical & Horizontal – refers to the line of pull…are you pulling vertically or horizontally?

Common vertical – pull-ups, pulldowns (machine, bands)

Common horizontal – rows (TRX, machine, dumbbell, barbell), face pulls, band splitters

For a well-rounded routine, incorporate all of these variations into your programming.


About Doug Balzarini
Doug Balzarini, CSCS, MMA-CC, is the owner of DB Strength, which provides fitness training, education, and resources. He is also the strength and conditioning coach for Alliance MMA where he works with UFC Champion Dominick Cruz, Bellator Champion Michael Chandler, Phil Davis, Brandon Vera, Travis Browne, Ross Pearson, Alexander Gustafsson, and more. Prior to starting his own business, Doug worked at Fitness Quest 10 as a personal trainer, strength coach, and Operations Director for Todd Durkin Enterprises (TDE).  

He has completed some graduate work in Biomechanics at SDSU and has obtained multiple certifications including ACE, NSCA-CSCS, MMA-CC, TFW Level 1, TRX instructor training, RIP training, CrossFit Level-1 Training, EFI Gravity instructor training, LIFT Sandbag Certification, and FMS training. He has produced his 2 DVD projects on strength training for combat athletes, appeared in many fitness videos and articles, and was a coach on “The Ultimate Fighter” FOX TV show in 2012.

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