Standing · No equipment
Overhead Pull Down
Arms
Back
Reach your arms up, then bend your elbows and pull them down as if doing a pull-up, squeezing the shoulder blades.
Standing
Main workout
Pull To Hips
Standing arms movement. Extend your arms forward or up, then bend your elbows and pull your hands toward your hips, squeezing the shoulder blades.
- Times practiced
Times practiced
How many times people completed this movement in workouts in the app, from August 18, 2026 to October 15, 2026.
How we get this number - 5,040
- Popularity rank
- #25of 142
- Difficulty
- 2/5
- Clarity
- 5/5
- Time
- 30 sec
- Equipment
- None
How to do it
Extend your arms forward or up, then bend your elbows and pull your hands toward your hips, squeezing the shoulder blades.
Straighten your arms again and repeat.
About Pull To Hips
Pull To Hips pairs an arm reach with a draw back toward the sides of the waist. Let the elbows lead the return and finish close to the hips. Keep the shoulders low as the hands come inward, then release into the next reach.
What to focus on
- Let the elbows guide the return toward the sides.
- Keep the shoulders low as the hands come inward.
Make the movement smaller
Start with a low forward reach instead of an overhead position.
A mistake to watch for
Pulling so far behind that the torso arches. Stop the elbows sooner and keep the body tall.
Practice time and pacing
The app assigns 30 seconds to Pull To Hips. Use that as a time block, with pauses whenever you need them. Move at the demonstration’s controlled pace; the timer is not a repetition target. Watch the full movement once before following along.
Where you will practice it
It first appears on day 2 of the Standing Beginner 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.
Read about this practice
Alternatives in the app
Compare the instructions and movement demands before choosing a replacement.
Standing · No equipment
Pull the Bow Left
Arms
Back
Stand with feet wide and knees slightly bent