Best Pull Day Workouts

Push, Pull days in the gym is a method of training specific muscle groups for high volume and on a constant bases. Its predecessor, the ”Bro Split” was not a ideal method for muscle growth as it targets one muscle group per week, which will not maximise muscle growth. A standard pull day focuses on the back biceps and a some bit of the rear delts. In this blog post we will show you the post workouts to be performed on a pull day and provide you with a push day workout plan.

Back Workouts

Like in the Push Day Workout you will want to start with the biggest muscle group, the back. The reason you start with the biggest muscle group is because it tends to be the hardest to training, so you want to work on it the most and first when you’re less tried.

Poor health, or lack of sleep can be a key factor in your tiredness. Here’s some nice back workouts that will target the lower, upper and full back including the more central part of the back.

Dead Lift

The first workout is the Dead Lift, as shown it is performed by holding the bar and straightening your back up right into a standing position, this focuses on the lower back.

This is one of those workouts where form is very important because if done incorrectly it could cause back injury. You can try a different variation of this called the Sumo Dead Lift, its the same thing only difference is your feet position.

Your legs will be spread apart to do it, this provide less strain to the back. If you had or have back problems, we recommend a belt to wear when performing these exercises. A belt is used to provide support to your back when lifting, it can be used when lifting heavy weight or recovering from injury.

Dumbbell Row

The next workout is the Dumbbell Row. This is a heavy compounded workout which targets the full back, giving the back its shape.

With this you can go heavy and again incorrect form can cause serious back injury, make sure you lift with your back and you bring the weight down with a high level of control to not only get a good pump but to also not hurt yourself.

A belt isn’t needed but you may still use one if you wish. This workout can be also done on the cables too, for cable dumbbell rows you can be seated on a bench or on the floor.

The moment is the same, bring the weight towards yourself and hold. The holding part helps to build the back muscles more and engages the middle of the back more then the standard dumbbell row.

Close Grip Cable Pull Downs

This next one is called the Close Grip Cable Pull Downs, this focuses on the middle and lower part of the back. You can go heavy on this one as you are supported by the leg rest.

This workout has another version of it being the Wide Grip Cable Pull Downs, this helps to stretch the full back.

Keep in mind, both of these workouts can be done with standard pull ups on a bar but not only is this easier for new people but you get the additional bonus of resistances from the cable.

The last workout for the back is the Rear Delt Cable Pulls, good for the back, mainly the teres major and the rear delts. This workout is a great finisher to your already difficult back workout with an additional bonus of working the delts.


For biceps, you don’t need much work done to them. Out of the two muscle groups to train, it’s by far the easiest. Here’s 3 simple exercise that target everything.

Reverse Grip Pull ups

Reverse Grip Pull ups are a great warm up for your biceps and a great cool down for you back. Not only do you get a workout for you biceps but you actually train your back, especially your lat muscles.

The lats are responsible for given your back the size you see from the front, big lats can dramatically increase looks size.

Bicep Curls

The first one is Bicep Curls using a bar bell or a dumbbell, a bar bell gives an even spread of the weight to both biceps, while the dumbbell is great for isolating the bicep for greater gains.

When you are doing curls make sure you are not engaging your back, all movement must be done by the bicep. This workout has a lot of variations, you can use a easy bar instead of a bar bell to really focus of the bicep.

Bicep curls using a dumbbell can be used to isolate the bicep and cable curls can be done for a nice stretch plus resistances.

Hammer Curls

The last bicep workout is another type of curl but it targets the forgotten head of the bicep that can’t be seen but it gives your bicep volume. Hammer Curls are great for targeting that hiding head to get your biceps to look bigger and more round in shape. Just like the bicep curl, the hammer curl can be done on cables too. The cables give the stretch that you need to build your biceps.

Reps and Sets


For the back you want to go very heavy when working out, so for the rep to set range you should progressively get heavier with less reps.

Sets of 4 – 5

Start with a rep range of 10 – 12

Decrease the reps if you increase the weight between sets.


For the biceps you don’t need to drop the reps but you can use the same format as the back rep to set range.

Sets of 4 – 5

Start with a rep of 12 – 15

Optional: Decrease the reps if you increase the weight between sets.

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