Pull Day Workout: Muscles Worked, Sample Routine & Best Exercises

A pull day workout is an essential part of any push-pull split. In this type of workout, the muscles of the back and biceps are targeted to strengthen the upper body. Typically, a pull day workout is paired weekly with a push day workout to ensure balanced upper body development. 

Even without a gym, you can gain the benefits of a pull day workout with bodyweight pull exercises. Many of these exercises can also be incorporated into a calisthenics pull workout. Pull exercises are important for strengthening the muscles related to posture and functional movements, like opening a door.

Below, we will review seven of the best pull exercises to build your best pull day workout. We will discuss benefits, expert tips, and programming considerations.

Best Pull Day Workout Routine 

This pull workout routine starts with lower reps and longer rests for our first compound movements to build strength. It finishes with higher reps and shorter rests to build the volume needed for hypertrophy.

What Is A Pull Day Workout?

A pull day workout consists of exercises that employ a pulling motion, like when you pick up a grocery bag. Its benefits include improved posture, better functional capacity, and reduced risk of low back pain.

Pull exercises improve posture by strengthening the muscles that keep the shoulders and neck aligned. Research has shown that a corrective exercise program with pull exercises can result in decreased forward shoulder posture.

Increasing back muscle strength can also boost your ability to perform functional movements. Pushing and pulling movements are heavily involved in daily activities, including workplace duties for some individuals. 

Back pain is a rising epidemic, costing billions of dollars per year in treatment. Back muscle weakness has been cited as one of the reasons for lower back pain. Pulling exercises can strengthen the muscles of the back, reducing the risk of back pain and dysfunction.

Pull Day Muscles Worked

Back Muscles

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Middle Trapezius

Muscles located in the middle of your back between your upper and lower traps.

Lower Trapezius

Small, triangular shaped muscles located below your middle traps and between your lats.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Pull exercises target back muscles including the latissimus dorsi, trapezius, and erector spinae. The latissimus dorsi, or lats, stretch from the spine and pelvis to the upper arm bone. They are responsible for extending the arm and assisting with breathing.

The trapezius is a triangular muscle that attaches to the upper spine and inserts on the collarbone and shoulder blade. It supports posture by stabilizing the shoulder blade and keeping the upper spine and neck aligned.

The erector spinae are a group of muscles that run deep along either side of the spine. They stabilize the spine and control posture by keeping the back straight.

Shoulder And Arm Muscles

Posterior Deltoid

Muscles located at the back of your shoulder. Helps with posture.

Biceps Long Head

Most outside part of your bicep.The front of your upper arm.

Biceps Short Head

Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.

A pull day workout will strengthen the shoulders and arms as well. The major muscles targeted are the rear deltoids and biceps.

The rear deltoids combine with the anterior and lateral sections to make up the larger deltoid muscle. They control backward arm movement and stabilize the shoulder. 

The biceps stretches from the shoulder blade to the radius, a bone in the forearm. Its primary function is to bend the elbow, but it also helps turn the forearm and stabilize the shoulder. 

Supportive Muscles

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

The muscles of the forearm function as supportive muscles in pulling exercises. 

The wrist flexors extend from the elbow to the fingers and control flexion of the wrist, hand, and fingers. These muscles also control your grip, an essential part of these pulling exercises.

The wrist extensors also span from the elbow to the fingers. They control extension, or straightening, of your wrist, hand, and fingers.

Best Exercises For A Pull Workout

Barbell Deadlift

The deadlift strengthens many major muscle groups, including the back, shoulders, and glutes. They are suited to heavy loads, making them an excellent choice for strength and power training. 

Research shows that conventional deadlifts can activate the glutes and hamstrings at 95% and 108% of their maximum, respectively. This indicates how effective deadlifts are at targeting those posterior chain muscles.

How to do

1. Load a barbell on the floor with the appropriate amount of weight. Stand in front of it with your toes under the bar.
2. Bend your knees and hinge at the hips to bring your hands down to the barbell. Grip it in an overhand (palms facing back) or alternating grip (one palm facing forward, one palm facing back). Your hands will be slightly wider than hip-width.
3. Engage your core, keep your shoulders back, and lift your chest. Inhale.
4. Exhale as you drive your feet into the floor and lift the barbell. Keep the weight close to your body.
5. Stand up until your hips and knees are fully extended. The bar will be at thigh level.
6. Inhale as you slowly lower the bar to the starting position. Push your hips back and keep your back flat as you lower.

Tips

• To determine the appropriate amount of weight, you can use trial and error or your one-repetition maximum, or 1RM. Your 1RM is the maximum weight you can lift for one repetition with proper form.
• Avoid rounding your back as you lift. Maintain a neutral spine throughout the exercise.
• Consciously engage your posterior chain muscles to strengthen the mind-muscle connection.
• Keep the bar as close to your body as you can to prevent poor form.

Alternatives

• Trap Bar Deadlift 
• Russian Kettlebell Swings 
• Farmer’s Carry

Barbell Row

The barbell row mainly targets the upper back, including the trapezius and latissimus dorsi. Strengthening these has been shown to improve poor posture, reducing associated pain and dysfunction. Thus, the barbell row is great for individuals who sit for long hours each day. 

This exercise is also well suited to lifting heavier weights. While machine and cable rows are convenient options, the barbell row allows for greater loads to be moved. This is optimal for those training for strength and power.

How To Do

1. Load a barbell on the floor with the desired weight. 
2. Place your feet about hip-width apart beneath the bar. 
3. Bend down and grasp the bar in an overhand grip just inside shoulder-width apart.
4. Engage your core and lift your chest to pull the bar slightly off the ground. Your arms will remain straight in this position. Inhale.
5. Exhale as you bend your elbows to lift the bar to your chest. Keep your torso mostly parallel with the ground as you lift. Aim to touch the bar to your lower chest at the top of the rep.
6. Inhale as you lower the bar. Do not let it come back to the ground.

Tips

• To choose your desired weight, you can experiment with trial and error or determine using your one-repetition maximum. Your starting weight will be expressed as a percentage of your 1RM.
• Start light and add weight. Starting too heavy can lead to improper form and increase injury risk.
• Maintain a neutral spine throughout the exercise. Keep your gaze level in front of you to help with this.

Alternatives

• Dumbbell Row 
• Cable Row 
• Inverted Row

Dumbbell Row

The dumbbell row is one of the top dumbbell pull exercises for its strength-building potential and adaptability. The pulling motion targets the muscles of the upper back, shoulders, and arms, improving upper body strength and posture.

In comparison to a barbell, the dumbbell allows for a greater range of motion throughout the exercise. A greater range of motion has been shown to induce greater changes in strength and hypertrophy, leading to increased functional performance.

Additionally, the dumbbell row can improve grip strength. As the load progresses, your grip must strengthen to hold the dumbbell. Grip strength has been identified as one of the vital markers of health as we age.

How To Do

1. Bend over a flat bench with one hand and one knee on the bench. Grasp a dumbbell of the desired weight in your free hand.
2. Let the dumbbell hang in front of you. Your back should be flat with your chest slightly lifted and your core engaged. Inhale.
3. Exhale as you bend your elbow to lift the dumbbell toward your armpit. Do not rotate your spine and keep your head in a neutral position.
4. Inhale as you slowly lower the weight to your starting position.

Tips

• Think about using the muscles in your midback to pull the weight, instead of your biceps. This will improve muscle activation.
• Keep your core tight throughout the movement to eliminate any twisting through the torso with the lift. Poor form will increase your risk of injury.

Alternatives

• Resistance Band Row 
• TRX Row

Lat Pulldown

The lat pulldown is a compound movement that primarily engages the latissimus dorsi. It also engages the biceps and rear delts, making it a good choice for strengthening the upper back and arms. 

There are many lat pulldown benefits, including increased upper body strength and improved posture. Also, because this is performed using a machine, it is adaptable to any level, from beginner to advanced.

How To Do

1. Sit facing the lat pulldown machine. Reach up and grasp the lat pulldown bar in a wide grip, wider than shoulder width.
2. Lift your chest and engage your core. Keep your shoulders back as you inhale.
3. Exhale as you bend your elbows, pulling the bar down to your chest. Keep your elbows close to your body.
4. Inhale as you slowly straighten your arms to return to the starting position.

Tips

• Maintain a straight back throughout the movement. Do not round or flex forward as you pull the bar.
• Consciously engage your lats as you pull. This will optimize muscle activation.
• Start light and add weight. Lifting too heavy can lead to improper form and increase injury risk.

Alternatives

• Pull-Up
• Seated Cable Row

Cable Face Pull

The face pull is a popular pulling exercise that targets the upper back, trapezius, and posterior shoulders. It is effective for maintaining a balanced upper body and improving postural strength.

The face pull can counteract the tightness in the chest and front shoulders. This tightness can be associated with excessive pushing lifts, such as bench presses, or prolonged sitting with poor posture. Strengthening the muscles of the upper back and posterior shoulders can help maintain proper spinal alignment.

How To Do

1. Stand facing a cable machine. Adjust the anchor to slightly above head height. Attach a rope handle to the cable.
2. Grasp the rope handle with both hands, thumbs pointing towards you. Step back so your arms are straight.
3. Engage your core and lift your chest. Step back to lift the weight stack a few inches from the base. Inhale and pull your shoulders back.
4. Exhale as you bend your elbows to pull the rope handles toward your face. Your elbows should remain high as your palms stay facing each other.
5. Inhale as you slowly release, straightening your arms back to the starting position.

Tips

• Strictly monitor your form. Ensure your shoulders are pulled back and your upper back is properly engaged throughout.
• Start light and add weight. Starting with too much weight can pull your shoulders forward, leading to improper positioning and increased injury risk.

Alternatives

• Resistance Band Face Pull 
• Rear Delt Dumbbell Fly

Barbell Curl

The barbell biceps curl is one of the best movements in the resistance training world. It is a popular variation due to its suitability for larger loads.

Isolation exercises, like the barbell curl, target a single muscle group or joint. This type of exercise is a great way to increase the volume of exercise needed to induce hypertrophy gains. If you are aiming for bigger biceps, the barbell curl would be an effective way to boost training volume.

How To Do

1. Stand with your feet shoulder-width apart. Grasp a barbell in an underhand grip (palms facing away), holding it at thigh level with your elbows straight.
2. Lift your chest, engage your core, and unlock your knees. Inhale.
3. Exhale as you bend your elbows, curling the bar toward your chest. Keep your elbows tucked into your sides throughout the movement.
4. Inhale as you slowly lower the barbell back to your starting position.

Tips

• Maintain a straight back and shoulders pulled back throughout the movement. Avoid rounding the spine.
• Keep your upper arms and elbows pinned to your sides. Do not use momentum to move the bar. If you find your form is breaking down, you may need to reduce the weight.

Alternatives

• Dumbbell Curl 
• EZ Bar Curl

Preacher Curl

The preacher curl is another isolation pulling exercise targeting the biceps. The positioning of this exercise makes it unique. The preacher bench positions the biceps in a lengthened position at the start of the exercise.

Research has shown that resistance training in a lengthened position can lead to greater strength increases throughout the full range. It may also contribute to distal hypertrophy, which can lead to well-balanced overall biceps development.

In addition, preacher curls can provide some much-needed variety to your workouts. Performing different curl variations in a workout can result in increased total muscle activation while upholding overall training volume.

How To Do

1. Sit at the preacher bench and adjust the pad so your upper arms rest comfortably over the top. Hold dumbbells in an underhand grip (palms facing up), or use an EZ bar.
2. Engage your core and lift your chest. Inhale.
3. Exhale as you bend your elbows and bring the dumbbells or EZ bar toward your face.
4. Inhale as you slowly lower the weight to the starting position.

Tips

• Keep your upper arms pressed against the pad at all times.
• Keep your elbows aligned with your shoulders throughout the movement.

Alternatives

• Concentration Curl 
• Strict Curl

Other Training Tips To Keep In Mind

There’s a lot more than just knowing the exercises if you want to have a successful training session. Here are a few tips to get the most out of your workouts.

Progressive Overload 

Progressive overload is a training principle that consists of continually increasing demand on the muscles to facilitate adaptations. 

You can perform more repetitions with the same amount of weight. For example, if you deadlifted 200 pounds for five repetitions in your last workout, shoot for seven repetitions. But always remember to maintain proper form, no matter how many repetitions you are performing. 

Alternatively, you can increase the amount of weight while keeping your repetitions the same. Using the previous example, instead of 200 pounds for five reps, try 210 pounds for five reps. 

Another option to facilitate progress is to perform a more difficult or alternative variation of the exercise. For example, transition from performing a conventional deadlift to a Romanian or sumo deadlift. For ideas, take a look at the alternatives listed under each of the pull exercises above. 

No matter how you choose to progress, you want to make sure that your workouts are challenging and consistent. Without a challenge, your muscles will not receive the input necessary to get bigger and stronger. Consistency is necessary to achieve the muscle building and strengthening results you desire.

Rest And Recovery

Rest and recovery are crucial to seeing results in the weight room. Research has shown that longer rests between sets can be advantageous for strength and hypertrophy gains. Ensure you are resting 2–3 minutes between sets for maximum benefit while remaining time efficient with your workout.

Not only should you be resting between sets, but you should also incorporate rest days in your training schedule. It is recommended to perform 10–20 sets per muscle group per week to allow sufficient time for recovery. However, as with all things training-related, you must listen to your body and make adjustments as needed.

Nutrition

To build muscle, your body needs protein. Current recommendations for protein intake are 1.4–2.0 grams of protein per kilogram bodyweight per day. This will ensure your body has the building blocks it needs to build your muscles bigger and stronger.

While protein is a focus for muscle building, don’t forget about your carbohydrate and fat intake. Carbohydrates are needed to fuel your workouts, while fats are necessary for numerous essential body functions. Your specific needs will vary depending on your body composition and activity level.

Conclusion

The pull day workout is an essential movement-based workout that can build upper body strength and improve posture. Use the pull day exercises list above to create an effective, functional workout that produces results. Make sure to keep challenging yourself to see progress, and incorporate enough rest to encourage recovery.