A pull day trains the muscles you use to pull weight towards your body: your back, rear shoulders, biceps and forearms. Together with push day and leg day, it makes up the push, pull, legs split. Here are the 10 best pull day exercises and a routine you can follow.
Quick answer: A strong pull day starts with a heavy compound lift like deadlifts, pull-ups or barbell rows, then adds lat pulldowns, dumbbell rows and face pulls, and finishes with bicep curls. Pick 5 to 7 exercises and do 3 sets of 6 to 12 reps each.
10 Best Pull Day Exercises
1. Pull-Ups
The best bodyweight exercise for a wide back.
- Hang from a bar with hands slightly wider than shoulders, palms facing away.
- Pull your chest up towards the bar, driving your elbows down.
- Lower yourself all the way under control.
- Use an assisted machine or resistance band if you can’t do full reps yet.
2. Bent-Over Barbell Row
Builds thickness in the middle and upper back.
- Hold a barbell with an overhand grip and hinge forward until your torso is at about 45 degrees.
- Keep your back flat and pull the bar to your lower ribs.
- Squeeze your shoulder blades together and lower slowly.
3. Lat Pulldown
A great alternative or partner to pull-ups.
- Grip the bar a little wider than shoulder width.
- Pull it down to your upper chest, leading with your elbows.
- Return slowly to straight arms.
4. Face Pull
Strengthens the rear shoulders and upper back, which helps posture and shoulder health.
- Pull a rope on a face-height cable towards your face, separating the ends.
- Squeeze your shoulder blades together and return slowly.
5. Barbell Bicep Curl
The classic biceps builder.
- Hold a barbell with an underhand grip at shoulder width.
- Curl it up without swinging, keeping your elbows by your sides.
- Lower slowly.
6. Deadlift
Trains your whole back side, from your traps to your hamstrings. Many people do deadlifts on leg day or pull day.
- Stand with the bar over your mid-foot and grip it just outside your legs.
- Brace your core and keep your back flat.
- Push the floor away and stand up tall, keeping the bar close to your body.
- Lower it under control. Learn this lift with light weight first.
7. Single-Arm Dumbbell Row
Lets you train each side separately and get a big range of motion.
- Place one hand and knee on a bench and hold a dumbbell in the other hand.
- Pull the dumbbell towards your hip, keeping your elbow close.
- Lower slowly and switch sides.
8. Hammer Curl
Builds the forearms and brachialis for thicker arms.
- Hold dumbbells with palms facing each other.
- Curl them up and lower slowly.
9. Dumbbell Shrug
Targets the upper trapezius.
- Hold heavy dumbbells at your sides.
- Lift your shoulders straight up towards your ears.
- Pause and lower slowly. Don’t roll your shoulders.
10. Dumbbell Pullover
Stretches the lats and chest.
- Lie across a bench holding one dumbbell above your chest with both hands.
- Lower it behind your head with a slight elbow bend until you feel a stretch.
- Pull it back over your chest.
Sample Pull Day Routine
| Exercise | Sets | Reps |
|---|---|---|
| Pull-Ups or Lat Pulldown | 4 | 6 to 10 |
| Bent-Over Barbell Row | 3 | 6 to 8 |
| Single-Arm Dumbbell Row | 3 | 10 per side |
| Face Pull | 3 | 12 to 15 |
| Barbell Bicep Curl | 3 | 8 to 12 |
| Hammer Curl | 2 | 10 to 12 |
If you deadlift on pull day, do it first while you’re fresh, and drop the barbell rows to keep the workout manageable.
Benefits of a Pull Day Workout
- Better posture: A strong upper back helps balance out time spent sitting and pressing.
- Healthier shoulders: Pulling exercises balance your pushing exercises.
- Bigger arms: Your biceps work in every pulling exercise, not just curls.
Frequently Asked Questions
How often should I do pull day workouts?
Once or twice a week, usually as part of a push, pull, legs routine.
Are pull day workouts suitable for beginners?
Yes. Start with lat pulldowns, seated or dumbbell rows and curls, then add pull-ups and barbell rows as you get stronger.
What muscles does a pull day work?
Your lats, middle and upper back, rear shoulders, biceps and forearms. Deadlifts also work your lower back, glutes and hamstrings.
The Bottom Line
A good pull day combines heavy back exercises like pull-ups and rows with lighter work for the rear shoulders and biceps. Follow the routine above once or twice a week, focus on pulling with your back rather than swinging, and add weight or reps over time.
This article is for general information only. If you have an injury or a medical condition, are pregnant, or are new to exercise, please check with your doctor before starting a new workout or diet plan.
Sources
About the Author: Nikilesh Srinivasan
Nikilesh Srinivasan has been in the fitness industry for more than 6 years and has trained many people, from complete beginners to regular gym-goers. He writes practical workout and nutrition guides based on that experience, checked against trusted research.
