Introduction
A strong workout routine isn’t just about lifting heavy weights, it is about training with balance and structure. That’s where the push–pull–legs routine comes in, one of the most effective training splits for strength and hypertrophy. Today, we are focusing on the pull day workout, which targets your back, biceps, and pulling muscles to achieve a complete and balanced physique.
Pull day workouts target the entire posterior chain, including your lats, traps, rhomboids, biceps, and rear delts. Beyond aesthetics, they improve posture, shoulder stability, and functional pulling power. Whether you are a beginner learning the basics or an advanced lifter aiming for progressive overload, following a structured pull day workout routine will maximize results.
Understanding Pull Day Workouts
What is a Pull Day?
Simply put, a pull day workout focuses on exercises that involve pulling weight toward your body. Movements like rows, pull-ups, shrugs, and curls are all prime examples.
Pull Day Muscles Worked
1. Primary Muscles: Latissimus dorsi (lats), trapezius (traps), rhomboids, rear delts, biceps, and forearms.
2. Secondary Muscles: Spinal erectors, glutes, and hamstrings (especially during deadlifts).
Why Pull Day Matters
Many lifters overtrain push movements (bench press, chest press) and neglect pulling. This imbalance can cause rounded shoulders, poor posture, and weak upper back muscles. Pull day ensures symmetry and prevents injuries by strengthening opposing muscles.
In the push-pull legs workout split, pull day usually follows push day, giving your pushing muscles (chest, shoulders, triceps) a chance to recover while you train your back and biceps.
Anatomy of Pull Day Muscles
- Latissimus Dorsi (Lats): Responsible for vertical pulling (pull-ups, pulldowns) and creating the classic V-taper.
- Trapezius & Rhomboids: Provide posture stability and back thickness. Exercises like barbell rows and shrugs target them.
- Rear Deltoids: Crucial for shoulder stability, trained with face pulls and reverse flies.
- Biceps & Brachialis: Arm flexion muscles activated in rows, curls, and pull-ups. Targeting the brachialis with hammer curls builds arm width.
- Forearms & Grip Strength: Every pulling exercise challenges your grip, which is essential for deadlifts and barbell rows.
Understanding which pull day muscles are trained will help you choose exercises wisely.
Key Pull Day Exercises (with Variations & Form Tips)
Compound Lifts (Big Movers)
Deadlift
- Muscles Worked: Full posterior chain—glutes, hamstrings, erectors, lats, traps.
- Variations: Romanian Deadlift, Trap Bar Deadlift.
- Cues: Hinge at the hips, keep the bar close to shins, brace core, neutral spine.
Pull-Ups/Chin-Ups (Pull-Up Alternative)
- Muscles Worked: Lats, biceps, and traps.
- Variations: Assisted pull-ups, weighted pull-ups, and chin-ups (underhand grip).
- For beginners, a lat pulldown alternative works as a substitute.
- Cues: Pull chest to bar, avoid leg swinging.
Barbell or Dumbbell Rows
- Muscles Worked: Mid-back thickness, rhomboids, lats.
- Variations: One-arm dumbbell row, chest-supported row, barbell bent-over row, Pendlay row.
- Cable Version: Wide grip cable rows and neutral grip rows target the mid-back differently.
- Cues: Drive elbows back, squeeze scapula.
Accessory Movements (Targeted Strength)
Lat Pulldown & Single Arm Cable Row
- Beginner-friendly vertical pull.
- Variations: wide grip, close grip, and single arm cable row for unilateral balance.
Cable Rows (Horizontal Pull)
- Builds mid-back and overall pulling power.
- Best Variations: Seated cable row, wide grip cable row.
Face Pulls / Cable Face Pulls
- Muscles Worked: Rear delts, traps, and rotator cuff.
- Cues: Pull rope to upper chest, elbows high, pause at top.
Reverse Fly (Dumbbell/Cable)
- Targets rear delts and scapular stabilizers.
- Incline bench reverse fly gives strict form and full range.
Arm & Support Work
Preacher Curls
- Works the biceps peak.
- Excellent for targeting short biceps where standard curls lack tension.
Hammer Curls (Brachialis Exercises)
- Builds the brachialis for thicker arms.
- Variations: Rope hammer curls, alternating dumbbell hammer curls.
Shrugs (Barbell/Dumbbell)
- Works traps.
- Both dumbbell shrugs and barbell shrugs are effective.
- Cue: Shrug straight up, hold, and avoid rolling shoulders.
Structuring Your Pull Day Workout Routine
A balanced pull workout routine includes vertical pulls, horizontal pulls, isolation, and accessories.
Sample Pull Day Exercises List
- Deadlift: 3–4 × 5–6 reps
- Pull-Ups (or lat pulldown alternative): 3 × 6–10 reps
- Barbell Row / Barbell Bent-Over Row: 3–4 × 8–10 reps
- Cable Rows + Face Pull Superset: 3 × 10–12 reps
- Preacher Curls + Hammer Curls: 3 × 12–15 reps
- Shrugs: 3 × 12–15 reps
Rest Times:
- Compounds: 90–120 sec
- Accessories: 60–90 sec
- Isolation: 30–60 sec
Pull Day in Push–Pull–Legs & Split Programs
Pull day adapts to different schedules:
- 4-Day Split Gym Program → Push, Pull, Legs, Upper Body.
- 6-Day Gym Workout Schedule → Push/Pull/Legs repeated twice.
- Push-Pull-Legs Routine → Balanced development of chest, back, and legs.
This ensures recovery and progressive growth while preventing overtraining.
Progressive Overload & Training Variables
Muscles adapt quickly, so progressive overload is key.
Ways to Progress:
- Add 2.5–5 lbs each week.
- Increase reps/sets gradually.
- Try advanced variations: Pendlay rows, weighted pull-ups.
- Slow down eccentrics for more tension.
- Shorten rest for hypertrophy.
Supporting Elements for Pull Day
Warm-Up (10 Min Routine)
- Arm circles, cat-cow, and band pull-aparts.
- Hip hinges, hamstring kicks, and bodyweight squats.
Recovery & Rest
- Rest for 48 hours before training the same muscles.
- Sleep 7–9 hours for recovery.
- Use foam rolling and yoga for mobility.
Nutrition & Lean Bulk
- Protein: 1.6–2.0 g per kg bodyweight (chicken, eggs, tofu).
- Carbs: Oats, rice, and sweet potatoes for energy.
- Fats: Avocado, nuts, olive oil.
- Hydration: Water + electrolytes.
- For muscle gain, stay in a small lean bulk calorie surplus.
Common Mistakes in Pull Day Workouts
- Rounding back in deadlifts → injury risk.
- Using momentum in pull-ups or rows.
- Neglecting smaller muscles like the brachialis and rear delts.
- Overloading weight without scapula control.
- Skipping warm-up and recovery work.
Advanced Pull Day Techniques
- Supersets: (e.g., Rows + Face Pulls).
- Tempo Training: Slow eccentrics for time under tension.
- Grip Variations: Wide, underhand, and neutral grips to hit different muscles.
- Block Periodization: Rotate heavy, moderate, and light weeks.
FAQs About Pull Day Workouts
Q1: What is the best pull day workout routine?
A balanced pull day includes deadlifts, pull-ups, rows, face pulls, curls, and shrugs for complete back and arm development.
Q2: How many pull days should I do per week?
Most lifters benefit from 1–2 pull days weekly within a push-pull legs workout routine.
Q3: What’s a good pull-up alternative for beginners?
The lat pulldown machine and assisted pull-ups are the best alternatives.
Q4: Do preacher curls really help short biceps?
Yes, they emphasize the biceps peak and help lifters with shorter biceps improve arm definition.
Q5: Can I combine push and back on the same day?
Yes, but for maximum recovery and growth, a structured push-pull legs split is more effective.
Conclusion
A pull day workout is more than just rows and curls—it’s about balancing compound lifts, vertical pulls, isolation work, and accessories. By training lats, traps, rear delts, and biceps with progressive overload, you’ll build a wide, thick back and powerful arms.
Combine your pull workout routine with proper warm-up, recovery, and nutrition, and don’t forget to use advanced techniques like tempo training and grip variations.
