When it comes to strength training, “pull days” are an essential part of any well-balanced fitness routine. Whether you’re a gym beginner or a seasoned lifter, dedicating a day to pulling movements helps build a powerful back, toned arms, and improve overall posture. So, what exactly is a pull day workout—and how can you make the most of it?
Let’s dive into a simple, effective, and energizing pull day routine.
What is a Pull Day?
In a “Push-Pull-Legs” (PPL) workout split, pull day targets the muscles used in pulling motions. This mainly includes:
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Back (lats, traps, rhomboids)
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Biceps
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Rear delts
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Forearms
Pull movements are exercises where you “pull” the weight toward your body—think rows, pull-ups, and curls.
Benefits of a Pull Day Workout
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Builds upper-body strength
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Improves grip and posture
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Enhances balance with push movements
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Reduces risk of shoulder injuries
Pull Day Workout Routine (Beginner to Intermediate)
1. Deadlifts (3 sets x 6-8 reps)
The king of all pull movements—targets the entire posterior chain including your back, glutes, and hamstrings. Start light and focus on form.
2. Pull-Ups or Lat Pulldowns (3 sets x 8-12 reps)
Great for lat development and building width in your upper body. Use resistance bands if needed.
3. Barbell or Dumbbell Rows (3 sets x 10 reps)
A solid back-building move that strengthens your lats, traps, and rear delts.
4. Face Pulls (3 sets x 12-15 reps)
Targets rear delts and upper traps—great for shoulder health and posture correction.
5. Seated Cable Rows (3 sets x 12 reps)
Focuses on mid-back and gives a great pump. Keep your back straight and avoid leaning too far back.
6. Bicep Curls (Barbell or Dumbbell) (3 sets x 10-12 reps)
Build arm size and strength. Try alternating dumbbells for better isolation.
7. Hammer Curls (3 sets x 10 reps)
Hits both the biceps and forearms—ideal for developing arm thickness.
Pro Tips for Pull Day Success
✅ Warm-up thoroughly before lifting
✅ Focus on form over weight
✅ Use straps only if grip becomes a limiting factor
✅ Rest 60–90 seconds between sets
✅ Don’t forget to stretch post-workout
Final Thoughts
Pull day isn’t just about building a V-taper physique—it’s about creating balance, stability, and strength in your upper body. Stick to a consistent pull day routine, combine it with proper nutrition and recovery, and you’ll see visible results in just a few weeks.
Ready to pull your way to a stronger you?