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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.

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Workout

Workout 1 Pull day (Foundation)

This pull day focuses on building fundamental back strength and proper technique, ideal if you are new to back training or want to master the basics before moving on to heavier weights. You start with lighter weights and more repetitions to learn the correct muscle activation and movement patterns. The selection of exercises includes all major pulling movements: rows, pulldowns, and curls, providing you with a complete introduction to back development.

Strengthen your back, improve your grip, and build strength

The benefits of pull day workouts

Pull-day workouts are essential for building a strong, resilient back and balanced upper body strength. By focusing on the lats, rhomboids, traps, biceps, and posterior deltoids, you improve your posture, reduce the risk of injuries, and develop the pulling strength needed for both athletic performance and daily activities. Consistent pull training also supports healthier shoulders and improves grip strength, which translates to other lifts and functional movements. Whether you're just starting with strength training or looking to take your performance to the next level, incorporating specific pull-day routines into your program helps create a strong foundation for overall fitness.

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Workout 2 Pull Day (Muscle Building)

This pull day is designed for maximum muscle growth in your back and arms by utilizing higher rep ranges and more volume than in strength-focused workouts. You'll do 3-4 sets of most exercises with 8-15 repetitions, which creates the muscle-building stimulus needed for an increase in mass. The workout targets every part of your back: the upper, middle, and lower sections, plus biceps and the rear of the shoulders for complete development of the pulling muscles.

Workout

Workout 3 Pull Day (Strength Pull)

This strength-focused pull workout focuses on building maximum pulling power by utilizing lower repetition ranges and heavier weights than typical back workouts. You'll do fewer repetitions (5-10) with more rest between sets, ideal if your goal is to increase your number of pull-ups, your deadlift strength, or your overall pulling power. The workout first emphasizes compound exercises while you are still fresh and then adds some higher repetition work to support muscle development.

FAQs: 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 have just discovered some of the most effective pull day workouts: aimed at building a strong upper body with pulling movements such as rows, pull-ups, and curls. These exercises target your back, biceps, and forearms, while improving your posture and performance. With the app, you can follow a routine that suits your goals and turn pull day into a true power session.

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Discover more pull day training variations

Related pull day workouts

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Best Back workouts

Back workouts target the major muscles responsible for posture, pulling strength, and total-body power: including the lats, traps, rhomboids, and erector spinae. In this training plan, you’ll combine heavy compound lifts with precise isolation work to build thickness, width, and strength. Foundational movements like deadlifts, pull-ups, and barbell rows help develop overall mass and power, while exercises like face pulls and lat pulldowns refine shape and control. Whether your goal is to lift heavier, improve athletic performance, or enhance your physique, focused back workouts are key to long-term progress.

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Best Bicep workouts

Bicep workouts target the muscles on the front of your upper arms, helping you develop strength, improve performance in pulling movements, and create well-defined arms. In these workouts, you’ll combine proven compound lifts and isolation exercises to maximize muscle growth and endurance. Exercises like barbell curls, chin-ups, and hammer curls form the foundation of your workouts by engaging the biceps through different angles and grips. These movements are complemented by variations such as concentration curls and cable curls to isolate each arm and enhance shape and detail. Whether you’re training for strength, aesthetics, or overall fitness, dedicated bicep workouts are an essential part of any balanced routine.

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Best Rear Delt workouts

The rear delts, or posterior deltoids, are often undertrained compared to the front and side delts: but they’re essential for a strong, balanced upper body. Located at the back of your shoulders, rear delts support posture, improve pulling mechanics, and help prevent shoulder injuries. These workouts target them directly with exercises like reverse flyes, face pulls, and rear delt rows to improve both aesthetics and performance.

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Best Trap workouts

Your trapezius muscles are more than just a visual powerhouse: they’re essential for posture, shoulder stability, and upper body strength. These workouts target all areas of the traps, from the upper region (shrugs, carries) to the mid and lower traps (rows, pulls), helping you build mass, improve alignment, and reduce injury risk in heavy compound lifts.

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Routines for Pull Day Gains

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Push Pull Legs (6x/week) routine

Training six times a week requires smart structure, balance, and recovery. This push/pull/legs split maximizes training frequency while allowing complete recovery between sessions. The push and pull muscle groups get 48-72 hours for taking your lower body splitting into two dedicated leg sessions. This program uses compound movements, targeted assistance work, and systematic progression to build muscle through consistent work. Sessions are designed for balanced development while respecting the individual recovery needs between muscle groups.

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Upper Lower Split (4x/week) routine

This is the program of choice for building both muscle size and real strength, allowing for high training frequency with adequate rest days for performance recovery. You train for intermediate lifters looking to gain muscle mass and built strength in a focused, sustainable way by balancing compound movements with targeted assistance exercises. The schedule provides excellent muscle development and increased size.

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Athlete Builder (5x/week) routine

This program is built for individuals who want to become faster, more explosive, and stronger: regardless of their sport. The Athlete Builder routine combines mobility, strength, conditioning, and power-based movements across five focused days. Whether you're an athlete, a coach, or someone who simply trains like one, this plan delivers high-performance results through structured, repeatable progress. Expect improvements in force production, joint control, and total-body resilience.

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Strength Focus (3x/week) routine

This routine is designed for raw strength building and muscle development. Built on three focused sessions that target every major movement pattern, this program delivers consistent progress through compound movements and proven strength-building protocols. Perfect for intermediate lifters who want to see in-10 deadlife, more bench, and total functional strength while training just three days a week.