Pull day workouts focus on exercises that engage muscles by pulling movements. These workouts mainly target the key muscle groups like the back, biceps, rear deltoids and forearms.
They also contribute to improving posture, functional strength and overall upper body aesthetics.
In this article, we’ll look at a variety of movements that form the top ten pull day workouts. From classic compound movements to targeted isolation workouts, we’ll teach you all you need to know about training your back, building bigger biceps, and sculpting a strong and balanced upper body.
Top 10 Pull Day Workouts
Here are the top 10 pull-day workouts.
1. Pull Ups
Pull ups are the fundamental exercise in the pull day workout routine. It mainly targets the muscles in the upper back, especially the latissimus dorsi, but also engages the rear delts and biceps.
Pull ups are the best exercise to build muscle mass and strength in the upper back.
To perform Pull ups
1. Grab the pull up bar with an overhand grip slightly wider than the shoulder width apart.
2. Hang on the bar with your arms fully extended.
3. Now, pull your body upwards till your chin comes near the bar.
4. Hold in that position and squeeze the back muscles.
5. Now slowly return back to the starting position and continue doing the same for more reps.
2. Bent Over Barbell Rows
Bent over barbell rows is the best exercise in the pull day workout. It mainly targets the muscles in the upper back, middle trapezius and rhomboids.
Bent over barbell rows help to improve posture and reduce the risk of shoulder and neck injuries.
To perform bent over barbell rows
1. Stand with your shoulder feet width apart and hold the barbell in an overhand grip.
2. Bend your hips lower and pull the barbell toward the lower ribcage.
3. Hold in this position for 2 sec and squeeze the upper back muscles.
4. Slowly release the barbell down and continue doing more reps.
3. Lat Pull Down
The lat pulldown is an effective compound exercise in the pull day workout. It is one of the most important exercises to build latissimus dorsi (lats). It also targets the muscles in the upper back, shoulder and biceps.
Lat pulldown helps to develop a strong and well defined back.
To perform Lat Pulldown
1. Sit on the lat pulldown machine with your knees positioned properly under the thigh pads.
2. Grab the bar with a wide overhand grip slightly wider than the shoulder width.
3. Now, pull the bar down near your chest and squeeze the back muscles.
4. Now slowly return back to the starting position with your arms fully extended and continue doing the same for more reps.
4. Face Pull
The face pull is an isolation exercise that is mainly included in the pull day workout. It targets the rear deltoids and the muscles in the upper back.
Face pulls help to develop strength, healthy shoulders, improve posture and upper back.
To perform face pulls
1. Attach a rope to the cable machine and set the pulley to the top level.
2. Stand facing the cable machine with your feet shoulder-width apart.
3. Grab the rope with both hands with a neutral grip.
4. Pull the rope towards your face by bending your elbow slightly.
5. Hold at this position and squeeze the rear deltoids and back muscles.
6. Now slowly return to the starting position and continue doing the same.
5. Barbell Bicep Curls
Barbell curls is one of the effective exercises in the pull day workout that mainly targets the biceps brachii muscles.
It helps to build strength, increases muscle size and gives you well-defined biceps.
To perform barbell curls
1. Hold the barbell or EZ bar with an overhand grip with your feet and hands shoulder-width apart.
2. Lift the straight or EZ bar till your shoulder level or higher.
3. Hold the bar at shoulder level for 1-2 sec and squeeze it.
4. Then bring it back to the starting position and repeat the same for more reps.
6. Deadlift
Deadlift is a compound exercise that mainly targets the muscles in the posterior chain including the glutes, lower back, traps and hamstrings.
While the deadlift is usually considered as a lower-body exercise, it also heavily stimulates the muscles of the upper back and arms, making it an excellent addition to pull-day workout routines.
To perform Deadlift
1. Stand in front of the barbell with your feet hip-width apart.
2. Bend your body and lift the barbell with both hands with an overhand grip.
3. Lift the barbell close to your body and keep your back straight.
4. Hold at this position and squeeze the back muscles.
5. Lower the barbell down by bending your body and continue for more reps.
7. Single-arm Dumbbell Rowing
Single-arm dumbbell rows are a popular unilateral exercise included in pull day workout routines. This exercise focuses on the upper back muscles, including the latissimus dorsi (lats), rhomboids, and middle trapezius, while also working the biceps and rear deltoids to varying degrees.
To perform Single arm dumbbell rowing
1. Take the bench and place one knee and hand on the bench, keep the other foot on the ground.
2. Grab the dumbbell in one hand with your arms fully extended.
3. Lift the dumbbell toward your upper abdomen by keeping your elbow close to your body.
4. Hold in this position and squeeze the back muscles.
5. Lower the dumbbell back down and continue doing more reps.
Do the same process for another hand also
8. Hammer Curls
