pull

• 

  Dead bug (with no arm movement)

• 

  Cable shrug using pull-down bar

• 

  Two-arm dumbbell curl

• 

  Seated alternating knee tuck

• 

  One-leg V-up

• 

  Zercher carry

• 

  Weighted close neutral-grip pull-up

• 

  Seated cross scissor kick

• 

  Alternating band biceps curl

• 

  Standing barbell concentration curl

• 

  Dumbbell wrist curl over bench

• 

  Dumbbell reverse wrist curl over bench