A pull-day workout focuses on exercising the muscles used to pull weight toward your body. This typically involves your back, biceps, and forearms. Including effective pull day workouts in your routine can lead to significant strength gains and muscle development. Here are five of the best exercises to incorporate into your pull-day routine.
Deadlifts are a powerhouse move that targets your entire posterior chain, which includes the muscles on the backside of your body. To perform a deadlift, you’ll stand with your feet hip-width apart, bend at your hips and knees to grip the barbell and lift to a standing position by driving through your heels and keeping your back straight.
This exercise not only works your back but also engages your glutes, hamstrings, and core. It’s a fundamental move for building strength and should be a staple in your pull day exercise.
Pull-ups are a classic pull-day exercise that primarily targets your upper back muscles and biceps. You’ll need a pull-up bar to perform this exercise. Start by gripping the rod with your hands shoulder-width apart and pull your body up until your chin is above the bar, then lower back down with control.
Pull-ups are versatile; you can change your grip width to target different muscles more intensely. They’re also a great indicator of upper body strength and can be modified for beginners by using resistance bands.
Bent-over rows are great for targeting the middle and upper back muscles. You’ll bend at the waist with a slight knee bend, keeping your back straight. Hold a barbell or dumbbell with your hands shoulder-width apart and pull the weight towards your lower rib cage, then lower it back down. This exercise is key for improving back thickness and strength.
Face pulls are a great exercise for targeting the rear deltoids, traps, and upper back. You’ll use a rope attachment on a cable machine, pulling the rope towards your face while keeping your upper arms parallel to the ground.
This exercise is particularly good for counteracting the effects of sitting at a desk or looking at a phone, which can lead to a hunched posture. Face pulls help balance your shoulder muscles and improve shoulder health.
Single-Arm Dumbbell Rows
Single-arm dumbbell rows focus on one side of your back at a time, which can help correct muscle imbalances. You’ll place one knee and hand on a bench, keep your back flat, and pull a dumbbell upwards with your other hand, keeping your elbow close to your body.
This unilateral exercise ensures that both sides of your back work equally hard. It’s also beneficial for engaging your core and improving overall stability.
Incorporating these five exercises into your pull-day workouts can lead to a stronger, more balanced upper body. Each exercise targets the pull muscles from different angles and contributes to a comprehensive strength-building routine. Remember to focus on form over weight to prevent injury and get the most benefit from your workouts. With consistency and effort, your pull day routine will help you build the strong back and biceps you’re working towards.