Ultimate Pull Day Workout Plan
A pull day workout focuses on muscles used in pulling movements, mainly the back, biceps, and rear shoulders. This guide will help you build a strong and defined upper body.
Benefits of a Pull Day Workout
- Balanced Muscle Growth – Helps develop the back and biceps, balancing push exercises.
- Strength Development – Strong pulling muscles improve overall strength, helping with lifts like deadlifts.
- Better Posture – Strengthening the upper back reduces slouching and improves posture.
- Injury Prevention – Prevents muscle imbalances and lowers the risk of injury.
Warm-Up (10-15 minutes)
1. Dynamic Stretches
- Arm circles (2 sets of 30 seconds)
- Shoulder rolls (2 sets of 30 seconds)
- Neck stretches (2 sets of 15 seconds per side)
2. Activation Exercises
- Band pull-aparts (2 sets of 15 reps)
- Face pulls with resistance bands (2 sets of 12 reps)
- Scapular pull-ups (2 sets of 10 reps)
Pull Day Workout Routine
1. Deadlifts – 4 sets of 5 reps
- Muscles Worked: Lower back, traps, lats, hamstrings, glutes
- Tips: Keep your back straight, engage your core, and keep the bar close to your body.
2. Pull-Ups – 3 sets of 8-12 reps
- Muscles Worked: Lats, biceps, traps
- Variations: Use assisted pull-ups if needed or add weight for advanced lifters.
3. Bent-Over Barbell Rows – 4 sets of 8 reps
- Muscles Worked: Lats, traps, rhomboids, rear shoulders
- Tips: Keep your back straight and avoid using momentum.
4. Seated Cable Rows – 3 sets of 10 reps
- Muscles Worked: Middle back, biceps
- Tips: Keep a slight bend in your knees and avoid leaning too far.
5. Face Pulls – 3 sets of 12 reps
- Muscles Worked: Rear shoulders, traps, rotator cuff
- Tips: Keep elbows high and move slowly.
6. Hammer Curls – 3 sets of 10 reps
- Muscles Worked: Biceps, brachialis
- Tips: Keep elbows close to your body and use a neutral grip (palms facing each other).
7. Barbell Shrugs – 3 sets of 12 reps
- Muscles Worked: Traps, forearms
- Tips: Use a full range of motion and hold the contraction at the top.
Cool-Down & Stretching (10 minutes)
1. Static Stretches
- Lat stretch (2 sets of 20 seconds per side)
- Upper trap stretch (2 sets of 15 seconds per side)
- Seated forward fold (2 sets of 30 seconds)
2. Foam Rolling
- Focus on the lats, traps, and lower back for better recovery.
Progression & Tips for Best Results
- Increase Weight Slowly – Add 2.5-5% more weight every 2-3 weeks.
- Focus on Form – Avoid using momentum and control your movements.
- Rest Between Sets – Take 60-90 seconds of rest between sets.
- Train Hard – Engage your muscles fully and avoid rushing.
- Eat and Recover Well – Eat enough protein and get plenty of rest to grow stronger.
Personal Suggestion
What I Do in My Pull Day!!!
My Pull day consist 6 exercises for Back.(3 horizontal pull exercises and 3 vertical pull exercises)
And 4 to 5 exercises For Biceps And These exercises Are enough For Pull Day For Maximum Gain.