A pull day is an essential part of any well-rounded workout routine. It focuses on the muscles that are responsible for pulling movements, including the back, biceps, and rear delts. A pull day is crucial for achieving a balanced physique, and it can also help improve your posture and overall strength. In this blog, we’ll go over some of the best exercises you can do on a pull day.
1. Pull-Ups
Pull-ups are one of the best exercises you can do on a pull day. They are a compound movement that targets multiple muscles in your upper body, including your back, biceps, and forearms. Pull-ups are also a great way to increase your overall strength and improve your grip.
To do a pull-up, start by grabbing onto a pull-up bar with your palms facing away from you. Pull your body up towards the bar until your chin is over the bar, then lower yourself back down to the starting position. Repeat for several reps.
2. Lat Pulldowns
Lat pulldowns are another excellent exercise for a pull day. They target your latissimus dorsi muscles, which are the large muscles in your back that are responsible for pulling movements. Lat pulldowns also work your biceps and forearms.
To do a lat pulldown, sit at a lat pulldown machine and grab onto the bar with your palms facing away from you. Pull the bar down towards your chest, then slowly release it back up to the starting position. Repeat for several reps.
3. Seated Cable Rows
Seated cable rows are a great way to work your back muscles while also improving your posture. They target your rhomboids, trapezius, and latissimus dorsi muscles, as well as your biceps and forearms.
To do a seated cable row, sit at a cable row machine and grab onto the handle with your palms facing down. Sit up straight and pull the handle towards your chest, squeezing your shoulder blades together. Slowly release the handle back to the starting position. Repeat for several reps.
4. Barbell Rows
Barbell rows are a classic exercise that are great for building upper body strength. They work your back muscles, biceps, and forearms, as well as your core.
To do a barbell row, stand with your feet shoulder-width apart and grab onto a barbell with an overhand grip. Hinge at the hips and lower the barbell towards the ground, keeping your back flat. Pull the barbell up towards your chest, squeezing your shoulder blades together. Lower the barbell back down to the starting position. Repeat for several reps.
5. Hammer Curls
Hammer curls are a great way to target your biceps while also working your forearms. They are a great exercise to add to your pull-day routine.
To do a hammer curl, stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides with your palms facing each other. Curl the dumbbells up towards your shoulders, keeping your elbows close to your body. Slowly lower the dumbbells back down to the starting position. Repeat for several reps.
6. Face Pulls
Face pulls are a great exercise for working your rear delts and improving your posture. They also work your upper back and traps.
To do a face pull, attach a rope or handle to a cable machine at shoulder height. Grab onto the rope with an overhand grip and step back a few feet. Pull the rope towards your face, squeezing your shoulder blades together. Slowly release the rope back to the starting position. Repeat for several reps.
