If you’re on a mission to build a well-balanced physique, you can’t ignore a proper pull day workout. Pull workouts are crucial for developing back thickness, width, and arm strength. Whether you’re new to resistance training or a seasoned lifter looking to optimize your routine, understanding and executing the right pull movements is essential for muscle growth and injury prevention.
In this blog, we’ll break down what a pull day is, the best exercises to include, how many you really need, and even touch on the ever-popular pull-up workout. Let’s dive in!
What Is a Pull Workout?
A pull workout focuses on exercises that involve pulling motions, targeting the back, biceps, and rear deltoids. These muscle groups are activated when you pull weight toward your body or lift your body against gravity.
Think of exercises like pull-ups, rows, and curls. In contrast to push workouts (which target the chest, shoulders, and triceps), pull workouts create balance in your routine and prevent muscular imbalances.
What Exercises Are in Pull Day?
A solid pull day workout generally includes a mix of compound movements (which work multiple muscles) and isolation movements (which focus on a single muscle group). Here’s a sample lineup of effective pull day exercises:
1. Deadlifts
The king of compound movements. Deadlifts engage your entire posterior chain — especially your back, glutes, and hamstrings.
2. Pull-Ups or Chin-Ups
These bodyweight staples work your lats, biceps, and upper back. They’re a must-have for any pull day workout.
3. Barbell or Dumbbell Rows
Bent-over rows help build back thickness and improve posture by strengthening the upper and middle back.
4. Lat Pulldowns
A great machine alternative if you’re working up to full pull-ups. These isolate the lats and give a strong stretch-contraction effect.
5. Face Pulls
Target the rear delts and upper traps. Great for shoulder health and posture.
6. Barbell or Dumbbell Bicep Curls
Curls are essential for isolating and growing the biceps, giving your arms that fuller, rounder look.
Is 6 Exercises Enough for Pull Day?
Absolutely! A pull day workout doesn’t have to be complicated to be effective. Six exercises, when structured properly with the right intensity and rest periods, are more than enough.
Here’s how a sample 6-exercise pull day might look:
- Deadlift – 4 sets of 5 reps
- Pull-Ups – 4 sets to failure
- Bent-over Barbell Rows – 3 sets of 8–10 reps
- Lat Pulldowns – 3 sets of 10–12 reps
- Face Pulls – 3 sets of 12–15 reps
- Dumbbell Curls – 3 sets of 10–12 reps
This structure hits all the necessary muscle groups and allows for both strength and hypertrophy gains.
What Is a Pull-Up Workout?
A pull-up workout is a focused training session where pull-ups (and their variations) are the main movement. These workouts are designed to improve your ability to perform pull-ups by increasing upper body strength and endurance.
Sample Pull-Up Workout:
- Pull-Ups – 5 sets to failure
- Negative Pull-Ups – 3 sets of 5 reps (slow descent)
- Lat Pulldowns – 3 sets of 10–12 reps
- Inverted Rows – 3 sets of 12 reps
- Bicep Curls – 3 sets of 10 reps
Whether you’re working towards your first pull-up or trying to hit 20 in a row, a dedicated pull-up workout helps boost back and arm strength fast.
Benefits of a Pull Day Workout
✅ Improves posture by strengthening your upper and lower back
✅ Increases arm strength and size (especially the biceps)
✅ Supports better push performance by balancing opposing muscle groups
✅ Enhances grip strength, beneficial for lifts and everyday function
✅ Burns calories and builds muscle mass for a lean, athletic build
Tips for an Effective Pull Day Workout
- Warm-up properly: Focus on light cardio and mobility exercises for the shoulders and spine.
- Use proper form: This prevents injury and ensures the targeted muscles are doing the work.
- Don’t neglect recovery: Give your muscles 48–72 hours before training them again.
- Progressive overload: Gradually increase weight or reps to build strength and size.
- Mix it up: Switch between barbells, dumbbells, cables, and machines to keep muscles challenged.
Final Thoughts
A structured pull day workout is essential for building a strong, balanced upper body. Whether you’re aiming for that V-taper back, thicker arms, or simply better posture, pull days are where the magic happens. Combine them with push and leg days for a full-body training split that delivers results.
Ready to transform your training? Build your next pull day workout using the strategies and exercises in this guide, and you’ll see (and feel) the difference in no time.