Build a strong back, biceps and rear delts with Proven Routines

Best Pull Day workouts

Pull day workouts focus on the major muscle groups involved in pulling movements: the back, biceps, and rear shoulders. Training these muscles together helps improve posture, build balanced strength, and develop a well-defined upper body. Compound exercises like rows, pull-ups, and deadlifts create the foundation of your pull day routine by engaging multiple muscles at once. These movements are complemented by isolation exercises such as bicep curls and face pulls to target specific areas and improve muscle detail. Whether you want to increase strength, enhance muscle definition, or support better performance, pull day workouts offer an efficient way to reach your goals.

Workout

Workout 1 Pull day (Foundation development)

Strengthen Your Back, Improve Grip and Build power

The benefits of pull day workouts

Pull day workouts are essential for building a strong, resilient back and balanced upper body strength. By targeting the lats, rhomboids, traps, biceps, and rear delts, you improve posture, reduce the risk of injury, and develop the pulling power needed for both athletic performance and everyday activities. Consistent pull training also supports healthier shoulders and improves grip strength, which carries over to other lifts and functional movements. Whether you’re new to strength training or looking to take your performance to the next level, including dedicated pull day routines in your program helps create a strong foundation for total-body fitness.

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Workout

Workout 2 Pull day (Muscle building focus)

Worlds Greatest Stretch

Warming-up

1 30 sec

2 30 sec

Rest: 15 sec between sets

Rear Deltoid Stretch

Warming-up

1 15 sec (each arm)

2 15 sec (each arm)

Rest: 15 sec between sets

Lever Seated Row

Rest: 75 - 90 sec between sets

Cable Bar Lateral Pulldown

Rest: 75 - 90 sec between sets

Seated Cable Row

1 12 - 15

2 12 - 15

3 12 - 15

Rest: 75 - 90 sec between sets

Dumbbell Rear Fly

1 12 - 15

2 12 - 15

3 12 - 15

Rest: 90 sec between sets

Dumbbell Hammer Curl

1 10 - 12

2 10 - 12

3 10 - 12

Rest: 90 sec between sets

Workout

Workout 3 Pull Day (Strength pull)

Worlds Greatest Stretch

Warming-up

1 5 (each side)

2 5 (each side)

Rest: 15 sec between sets

Back Pec Stretch

Warming-up

1 30 sec

2 30 sec

Rest: 15 sec between sets

Pull Up

Rest: 75 - 90 sec between sets

Barbell Bent Over Row

1 10 reps

2 10 reps

3 10 reps

Rest: 75 - 90 sec between sets

Cable Bar Lateral Pulldown

1 8 - 10

2 8 - 10

3 8 - 10

Rest: 75 - 90 sec between sets

Cable Standing Face Pull (With Rope)

1 10 - 12

2 10 - 12

3 10 - 12

Rest: 60 - 75 sec between sets

Dumbbell Concentration Curl

1 10 reps

2 10 reps

3 10 reps

Rest: 60 sec between sets

Frequently Asked Questions: Best Pull Day Workouts

How many exercises should I include in a pull day routine?

A typical pull day includes 4–6 exercises that blend compound lifts and isolation movements.

Should I pair pull days with other workouts?

Many training splits alternate push, pull, and leg days for balanced development, but you can also combine pull training with accessory work if it suits your schedule.

Are pull day workouts good for beginners?

Yes, pull day workouts are suitable for all levels. Beginners can start with simpler exercises and lighter weights to build confidence and strength safely.

What muscles are trained on a pull day?

Pull day workouts primarily target the back muscles, biceps, and rear shoulders—key areas involved in pulling and rowing movements.

How often should I do pull day workouts?

Most people benefit from 1–2 pull days per week, allowing enough time for recovery and progress.

Strengthen your back, biceps and grip

Ready to train smarter?

You’ve just explored some of the most effective pull day workouts: focused on building a strong upper body with pulling movements like rows, pull-ups, and curls. These exercises target your back, biceps, and forearms while improving posture and performance. With the app, you can follow a routine that fits your goals and makes pull day a real strength-builder.

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