Vertical Pull
A practical movement guide for every Mission SOP that uses this exercise. Sets, reps, load, tempo, and purpose remain specific to each mission and phase.
Movement guide availableAnatomy map
ShaOS custom anatomy illustration. Visual reference only; movement coaching and muscle classifications remain defined by the Exercise Library.
A cable-based vertical pull that develops the lats and upper back with a stable torso and repeatable resistance.
Movement media
Accessible movement summary
Set the thigh pad securely and take an overhand grip wider than the shoulders but still comfortable. Sit tall with a slight natural lean, ribs controlled, and arms extended overhead. Draw the shoulder blades down and pull the bar toward the upper chest by driving the elbows toward the floor. Return slowly until the arms are long without allowing the weight stack to slam.
Key cue: Lead with the elbows.
The production indicators above are roadmap states, not claims that multi-angle footage, overlays, captions, or a narrated transcript are already available.
Adapt the movement
Preserve the movement pattern while matching current capacity, available equipment, and the mission environment.
Used in
