--- title: Upper Pull Variation | BridgeAthletic description: An at-home upper pull variation brought to you by BridgeAthletic in collaboration with EXOS. Every week we'll examine variations and modifications of exercises to optimize performance, mitigate injuries, and power the plateaus.  image: https://blog.bridgeathletic.com/hubfs/Exercise%20Variation%20Thumbnail%20(11).png --- [![BridgeAthletic Blog](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1317417595.png?width=150&height=50&name=file-1317417595.png "BridgeAthletic Blog")](https://blog.bridgeathletic.com) - [BridgeAthletic.com→](https://bridgeathletic.com/) ![](https://blog.bridgeathletic.com/hubfs/Exercise%20Variation%20Thumbnail%20(11).png) May 29, 2020 By BridgeAthletic # Upper Pull Variation | BridgeAthletic Share: - - -   This weeks #BridgeFit variation brought to you by BridgeAthletic in collaboration with EXOS is an upper pull variation. Every week we'll examine variations and modifications of exercises to optimize performance, mitigate injuries, and power the plateaus.  **Variation 1:Ts (TRX)** **Cue 1:**Lean body back supported by TRX. Neutral grip on handles, arms extended. **Cue 2:** Pull body to stand by extending arms perpendicularly to 'T' position (90 degrees). Core tight. **Cue 3:** Controlled, lean body back to starting position. Core tight. **Cue 4:** Pull to 'T' position. Repeat for prescribed reps.   **Variation 2: Row (TRX)** **Cue 1:** Standing. Lean body back, weight on heels. Arms extended. Back, body flat, core tight. **Cue 2: **Pull torso towards hands. Elbows tight to body. Back, body flat, core tight. **Cue 3: **Elbows tight to body. Core tight. Lower body to starting position. Repeat for prescribed reps. **Variation 3: Pull up - Overhand Grip** **Cue 1: **Wide overhand grip on pull-up bar, arms extended. Body suspended, core tight. **Cue 2: **Pull torso up towards bar. Torso stationary, core tight. Contract back and shoulder muscles. **Cue 3: **Lower torso to starting position. Repeat for prescribed reps.   [![New call-to-action](https://no-cache.hubspot.com/cta/default/414934/cb3aba6d-41b5-4b4d-ad80-b1508f1d4b48.png)](https://cta-redirect.hubspot.com/cta/redirect/414934/cb3aba6d-41b5-4b4d-ad80-b1508f1d4b48)   #### About the Author [BridgeAthletic](https://blog.bridgeathletic.com/author/bridgeathletic) ![](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1246672403.png?width=75&name=file-1246672403.png) At Bridge, we are all athletes and coaches first. As athletes, our team has experienced everything from riding the pine on JV, to winning NCAA championships, to competing in the Olympic Games. As coaches, we have helped countless athletes reach their full potential, winning everything from age group section championships to Olympic Gold Medals. ### Related Posts [![](https://blog.bridgeathletic.com/hubfs/ChatGPT%20Image%20Jun%2017%2c%202026%2c%2002_58_05%20PM.png)](https://blog.bridgeathletic.com/education-freedom-pt.-1) June 17, 2026 #### [Education = Freedom: Pt. 1](https://blog.bridgeathletic.com/education-freedom-pt.-1) Education isn't a degree or a credential, it's what happens when coaches commit to getting better... [Read More](https://blog.bridgeathletic.com/education-freedom-pt.-1) [![](https://blog.bridgeathletic.com/hubfs/unracked_year_in_review_banner_v5.png)](https://blog.bridgeathletic.com/unracked-year-in-review) May 22, 2026 #### [UNRACKED - Year in Review](https://blog.bridgeathletic.com/unracked-year-in-review) Across the first year of the UNRACKED conversation series, top coaches from the NFL, Special... 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[Read More](https://blog.bridgeathletic.com/the-benefits-of-exercise-on-mental-health-and-how-to-program-it) ## Subscribe to our blog Bunch of awesome content ![Bridge Logo-Black-1200px](https://blog.bridgeathletic.com/hubfs/Bridge%20Logo-Black-1200px.svg) - - - - © 2026 BridgeAthletic [Bridge Blog](https://blog.bridgeathletic.com/) [Explore BridgeAthletic ➞](https://www.bridgeathletic.com) ```json { "@context" : "https://schema.org", "@type" : "BlogPosting", "author" : { "@type" : "Person", "name" : "BridgeAthletic", "url" : "https://blog.bridgeathletic.com/author/bridgeathletic" }, "dateModified" : "2020-05-29T17:21:53.259Z", "datePublished" : "2020-05-29T17:21:53.000Z", "headline" : "Upper Pull Variation | BridgeAthletic", "image" : [ "https://blog.bridgeathletic.com/hubfs/Exercise%20Variation%20Thumbnail%20(11).png" ], "mainEntityOfPage" : { "@id" : "https://blog.bridgeathletic.com/upper-pull", "@type" : "WebPage" }, "publisher" : { "@type" : "Organization", "logo" : { "@type" : "ImageObject", "url" : "https://blog.bridgeathletic.com/hubfs/Bridge%20Logo%20Black%20%5B1200%5D.png" }, "name" : "BridgeAthletic" } } ``` ```json { "@context" : "https://schema.org", "@type" : "VideoObject", "contentUrl" : "https://414934.fs1.hubspotusercontent-na1.net/hubfs/414934/Ts%20(TRX).mp4", "dateModified" : "2026-06-19T14:53:28.547Z", "duration" : "PT17.856S", "height" : 720, "name" : "Ts (TRX)", "thumbnailUrl" : "https://api-na1.hubspot.com/filemanager/api/v3/files/thumbnail-redirect/29848241620?portalId=414934&size=medium", "uploadDate" : "2020-05-28T05:23:23.714Z", "width" : 1280 } ``` ```json { "@context" : "https://schema.org", "@type" : "VideoObject", "contentUrl" : "https://414934.fs1.hubspotusercontent-na1.net/hubfs/414934/Row%20(TRX).mp4", "dateModified" : "2026-06-19T14:53:29.136Z", "duration" : "PT18.56S", "height" : 720, "name" : "Row (TRX)", "thumbnailUrl" : "https://api-na1.hubspot.com/filemanager/api/v3/files/thumbnail-redirect/29848195604?portalId=414934&size=medium", "uploadDate" : "2020-05-28T05:23:24.344Z", "width" : 1280 } ``` ```json { "@context" : "https://schema.org", "@type" : "VideoObject", "contentUrl" : "https://414934.fs1.hubspotusercontent-na1.net/hubfs/414934/Pull%20up%20-%20Overhand%20Grip.mp4", "dateModified" : "2026-06-19T14:53:28.654Z", "duration" : "PT11.72S", "height" : 720, "name" : "Pull up - Overhand Grip", "thumbnailUrl" : "https://api-na1.hubspot.com/filemanager/api/v3/files/thumbnail-redirect/29848206914?portalId=414934&size=medium", "uploadDate" : "2020-05-28T05:23:45.874Z", "width" : 1280 } ```