Pull Day Workout Techniques: Advanced Tips for Experienced Lifters

Pull Day Workout Techniques: Advanced Tips for Experienced Lifters

Pull-day workouts are a cornerstone of split training programs, focusing on muscles involved in pulling actions. This workout targets your back, biceps, and forearms, making it essential for anyone looking to enhance their upper body strength and aesthetics. Here's a deep dive into creating an effective pull-day workout that can fit into any fitness routine.

What Is A Pull Day Workout?

In the "pull" workout, you train the muscles on your back and biceps by doing pulling movements, often incorporating equipment like a yoga mat for ground-based exercises. In the "legs" workout, you train lower body muscles, including quads, hamstrings, calves, and abs. You alternate between these two workouts for how often you exercise each week.

Key Exercises For An Effective Pull Day

Pull-day workouts concentrate on engaging the muscle groups responsible for pulling movements, primarily targeting the back, biceps, and forearms. Below is an effective pull-day workout, including detailed instructions on performing each exercise to maximize your gains and ensure safety.

1. Deadlifts

Deadlifts are the quintessential powerhouse exercise, engaging your entire posterior chain from calves to upper back. This compound movement is unparalleled in building strength, improving posture, and enhancing athletic performance.

How to Do It

  • Stand with your feet hip-width apart, with the barbell over your feet.
  • Bend at your hips and knees, and grab the bar with hands slightly wider than shoulder-width apart.
  • Keep your back straight, chest up, and bracing your core.
  • Push through your heels to stand up, bringing the barbell up before you, keeping it close to your body.
  • To bring the bar down to the ground, reverse your earlier movement.

2. Pull-Ups

Pull-ups are a true test of upper body strength, challenging your lats, shoulders, and arms. They are pivotal for developing grip strength and enhancing muscular endurance as a fundamental bodyweight exercise.

How to Do It

  • First, take an overhand grip on the pull-up bar with your hands slightly wider than shoulder-width apart. 
  • Then, lower yourself into a hanging position with your arms fully extended.
  • Pull yourself up by drawing your elbows down to the floor until your chin is above the bar.
  • Lower yourself back down slowly to the starting position.

3. Barbell Rows

Barbell rows focus intensely on the back, providing a rigorous workout for the lats, rhomboids, and traps. This exercise is crucial for improving back density and pulling strength and offers a solid foundation for lifting heavier weights.

How to Do It

  • Hold a barbell with an overhand grip, stand your feet apart, and bend over at the waist. 
  • Keep the back straight and slightly bend your knees. 
  • Pull the weightlifting bar towards the lower part of your chest while keeping your elbows close to your body.
  • Lower the barbell back to the starting position.

4. Lat Pulldowns

Lat pulldowns are a versatile exercise that targets the width and thickness of the latissimus dorsi. They are an excellent alternative to pull-ups, allowing for focused tension and controlled movement through the entire range of motion.

How to Do It

  • Sit comfortably at a lat pulldown station and grab the bar with an overhand grip wider than shoulder width.
  • Pull the bar down towards your chest, arching your back slightly.
  • Slowly let the bar rise back to the starting position until your arms are fully extended.

5. Seated Cable Rows

Seated cable rows are essential for sculpting a strong, muscular back. They specifically target the middle and lower traps, rhomboids, and lats, promoting better posture and back health.

How to Do It

  • Sit easily at a seated cable row station with your feet on the footrest and your knees slightly bent.
  • Grab the handle using both hands and pull it towards your lower abdomen while keeping your back straight.
  • Extend your arms and return to the starting position.

6. Face Pulls

Face pulls are the ultimate exercise for targeting the rear deltoids and upper traps, which are crucial for shoulder health and balance. This movement is key to rounding the shoulders and strengthening the rotator cuff muscles.

How to Do It

  • Attach a rope to a high pulley and grab it with both hands, palms facing each other.
  • Pull the rope towards your face, spreading your hands apart as you pull.
  • Return to the starting position with control.

7. Hammer Curls

Hammer curls are designed to emphasize the brachialis and brachioradialis muscles. This exercise is essential for building forearm strength and enhancing the overall aesthetics of the arms.

How to Do It

  • Start by standing with your feet shoulder-width apart and hold a dumbbell in each hand at arm's length, with your palms facing your body. 
  • Then, curl the weights while keeping your palms facing each other.
  • Lower the dumbbells back down to your side with control.

Tips For Maximizing Your Pull Day Workout

  • Proper Warm-Up: Spend 5-10 minutes warming up your body with light cardio or dynamic stretches to prepare your muscles for the workout.
  • Focus on Form: To prevent injuries and effectively work targeted muscles, prioritize form over weight. 
  • Progressive Overload: Keep challenging your muscles and promoting growth by gradually increasing the weight or reps, a technique called Progressive Overload. 
  • Rest and Recover: Allow your muscles to rest for at least 48 hours between pull days for recovery and growth. 
  • Stay Hydrated and Nourished: Proper hydration and nutrition are key to muscle recovery and growth. Ensure you drink lots of water and eat a balanced diet of protein, healthy fats, and carbohydrates.


Incorporating a dedicated pull day into your workout regimen is a strategic way to ensure balanced muscle development, improve overall strength, and enhance your physique. You target key muscle groups essential for daily movements and athletic performance by focusing on the back, biceps, and forearms. Embrace the journey of building a stronger, more capable body, and let your pull-day workouts be a cornerstone.

Frequently Asked Questions

Is Tricep Push Or Pull?

Your triceps muscles are mostly used when you push something. They help straighten your elbow joint, which is a movement used in push-related activities. For instance, when you do push-ups or bench presses, your triceps muscles are worked out.

How Many Pull Day Exercises Per Day Should I Do?

Four exercises per workout is a good way to stay fit and healthy. It is an effective and efficient amount for most people who want to get in shape.