Everyone who works out has different goals in mind. That’s not all, everyone comes with a different level of conditioning, exercise experience, fitness level, and time constraints. 

The best way to work around all these factors and optimise your workout routine is to give it a structure. A structured workout routine means knowing which muscle groups you will target on a particular day. This is also a better way to allow for muscle recovery and be more purposeful with your workouts. 

One of the best ways to do this is to divide your gym day into push workouts and pull workouts.

A pull day workout is one that revolves around the muscles that do a ‚Äėpull‚Äô action. These muscles include the ones in your:

  • Back
  • Forearms¬†
  • Biceps

A pull workout works on these muscles:

  • Trapezius
  • Rhomboids
  • Latissimus Dorsi
  • Biceps brachii
  • Triceps brachii
  • Brachialis
  • Brachioradialis

Which are some of the best pull workout exercises?

Here is a list of some of the best pull workout exercises for you to include in your routine:

  1. Deadlifts: One of the best pull workout exercises, deadlifts help build serious muscle mass and ups your heart rate. It works on almost all the lower and upper body muscles including hamstrings, glutes, shoulder muscles, and calves.
  • Stand straight with the weighted barbell in the front. Your feet should be shoulder-width apart and placed under the bar.
  • Push the hips back slightly and bend your knees to hinge your upper body.
  • Hold the bar with an overhand grip with both hands.¬†
  • Exhale and pull the bar towards your hips
  • Squeeze the muscles in your back, hold the pose for a couple of seconds, and return the bar to the starting position.
  1. Lat pulldowns: This is a classic pull workout exercise that works on the largest muscles in your back. This exercise improves your posture and gives you a more powerful back.
  • Sit on the pulldown machine with a straight back.
  • Reach up and grab the pulldown bar in an overhand grip.
  • Exhale and squeeze your shoulder blades and slowly pull the bar down to your chin.
  • Squeeze your lower back muscles and slowly release the bar to the starting position.
  1. Bicep curls: One of the best exercises in a pull workout plan, this has more benefits than building strength in your upper arms. Bicep curls improve the stability in your shoulders, make you more agile, and bolster athletic performance.
  • Stand straight with your feet shoulder-width apart.
  • Hold a dumbbell in each hand and face your palms forward.
  • Exhale and curl the dumbbells up to your shoulders. remember to keep your elbows locked in on the sides of your body during the entire movement.
  • Squeeze your biceps at the top of the movement and slowly release the weights to the starting position.
  1. Dumbbell shrugs: One of the best pull workouts, this exercise gives you a more muscular and broader back. 
  • Stand straight with your feet hip-width apart.
  • Hold a dumbbell in each hand.
  • Raise the dumbbells by lifting your shoulders as high as you can.
  • Hold the pose for a second and lower the dumbbells to the starting position.
  1. Single-arm dumbbell row: This is one of the best pull workout exercises that work on the muscles in your entire back. When done regularly, it helps give you a stronger back, better agility, and boosts your gym performance.
  • Stand straight with a flat bench in front.
  • Grab a dumbbell in your right hand and place your left knee on the edge of the bench.
  • Bend your upper body over the bench and place your left palm on the bench. Your hand must be directly under the shoulder.
  • Exhale and draw your shoulder down and pull your right elbow backwards to raise the dumbbell to your chest. Remember not to rotate your upper body during this movement.
  • Squeeze your back muscles at the top of the movement and slowly release your arm to the starting position.

What are the benefits of pull workout?

Here are some great reasons to include a dedicated pull day workout in your fitness plan:

  • A pull day workout includes some of the best compound exercises that activate and strengthen several muscle groups at once. This helps increase your muscle mass, which improves your strength in these areas. In the long run, it helps prevent injuries, improves your posture, and boosts your workout performance.¬†
  • With regular pull day workout exercises, your grip strength improves. This not just makes your everyday activities easier, but also improves your performance in rock climbing, tennis, badminton, golf, etc.
  • Pull day workout exercises are an excellent way to enhance your overall fitness levels. This is critical for healthy bone mass development, preventing conditions such as cardiovascular problems, diabetes, arthritis, fibromyalgia, and improving your overall quality of life.
  • Just like any other exercise, a pull workout routine helps control the production of stress hormones in your body. This regulates your mood, reduces stress & anxiety, improves your self-esteem, and enhances your cognitive functioning.
  • It is simple to do pull workouts at home with a minimal set-up. You don‚Äôt need to invest in expensive equipment and gym memberships.
  • A pull workout plan is modifiable to match your fitness level, age, and experience of exercising. This is especially important for beginners who are doing this workout at home.

How to do pull workouts safely?

Here are some things to keep in mind while doing pull workouts at home or the gym:

  • Choose a weight according to your conditioning and weight carrying capability. A heavier weight will not allow you to do the desired number of repetitions.¬†
  • Draw up your pull workout plan after consulting your trainer. This is the best way to customise it for your individual goals.
  • Your pull workout routine must have variety. This helps you keep engaged and prevents overtraining.


The best pull workout advantage is that it can take your fitness levels notches higher. It is a great way to measure your workout performance and gives you a chance to make timely improvisations. To make your pull workouts more effective, stay consistent and manage your sleep and nutrition well.

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December 31, 2021

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