A pull day workout targets every muscle involved in pulling movements — your back, biceps, rear deltoids, and forearms. It's one third of the popular push/pull/legs split, and when programmed well, it builds the kind of upper body thickness that's visible from every angle.
The problem is most people treat pull day as "back day plus some curls at the end." That approach leaves muscle on the table. A well-structured pull day workout routine works the lats, rhomboids, traps, rear delts, biceps, brachialis, and forearms in a deliberate sequence — heavy compounds first, isolation work after.
Here's how to build a pull day that actually delivers results.
What Is a Pull Day?
A pull day is any training session focused on muscles that perform pulling movements — bringing weight toward your body or your body toward an anchor point. In a push/pull/legs (PPL) split, pull day sits alongside push day (chest, shoulders, triceps) and leg day (quads, hamstrings, glutes).
The logic behind the split is simple: muscles that work together train together. Every rowing and curling movement recruits both the back and the biceps, so training them in the same session means one exercise warms up the muscles for the next, and you avoid hitting the same muscle groups on consecutive days.
Most lifters run PPL either three days per week (each muscle group once) or six days per week (each muscle group twice). The six-day version is more common among intermediate and advanced trainees who need higher weekly volume to keep growing. It's one of the best approaches to strength training because pull days and push days naturally complement each other — the muscles you work on one day rest while you train the opposing muscles the next.
Muscles Worked in a Pull Day Workout
Understanding which muscles your pull day targets helps you select exercises that cover everything without redundancy.
Latissimus dorsi (lats). The large V-shaped muscles of your back. They're the primary movers in pull-ups, lat pulldowns, and most rowing variations. Well-developed lats create the wide back look and contribute to a strong upper body silhouette.
Rhomboids and middle trapezius. These sit between your shoulder blades and are responsible for scapula retraction — pulling your shoulder blades together. Rows of all kinds target these muscles. They're essential for posture and upper back thickness.
Upper trapezius. The top portion of your traps runs from your neck to your shoulders. Shrugs and upright movements hit them directly, but they also work during heavy rows and deadlift variations.
Rear deltoids. The back portion of your deltoid muscle. Often undertrained because they aren't visible in a mirror, rear delts are critical for shoulder health and balanced shoulder development. Face pulls and reverse flyes target them.
Biceps brachii. The two-headed muscle on the front of your upper arm. Every pulling exercise recruits the biceps as a secondary mover, and dedicated bicep curls at the end of pull day finish them off.
Brachialis and brachioradialis. The muscles that create arm thickness beyond the biceps. Hammer curls and reverse curls hit these during the isolation portion of your pull day.
Forearm flexors and extensors. Every exercise that requires you to grip a bar, dumbbell, or handle trains your forearms. Heavy rows and deadlifts are among the best forearm builders, even without direct forearm work.
The 15 Best Pull Day Exercises
These exercises are organized from heavy compounds to targeted isolation work — which is also how you should sequence them in your workout.
1. Barbell Row
The barbell row is the backbone of any pull day routine. It loads the entire posterior chain — lats, rhomboids, traps, rear delts, and even the spinal erectors — with heavy weight. Bend at the hips until your torso is roughly 45 degrees to the floor, grip the barbell shoulder-width, and row it to your lower ribcage. Don't rush the lowering phase — own each rep on the way down.
3-4 sets of 6-10 reps. Go heavy here — this is your primary strength movement for the day.
2. Pull-Up
Pull-ups are the king of bodyweight pull exercises. They target the lats, biceps, and forearms with your full body weight as resistance. Use a shoulder-width overhand grip, pull until your chin clears the bar, and lower under control. If bodyweight pull-ups are too easy, add weight with a belt or dumbbell between your feet. If they're too hard, use band assistance or a lat pulldown instead.
3 sets to near failure. For most people, that's 6-12 reps.
3. Dumbbell Row
Single-arm dumbbell rows let each side of your back work independently, exposing and correcting strength imbalances. Brace one hand on a bench, hinge forward, and row the dumbbell to your hip. The unilateral setup also allows a greater range of motion than barbell rows, which means more lat stretch at the bottom.
3 sets of 8-12 reps per arm.
4. Seated Cable Row
The cable row provides constant tension throughout the movement — unlike free weight rows where tension drops at certain points. Sit upright, pull the handle to your torso, squeeze your shoulder blades together, and return under control. The stable seated position lets you focus entirely on the back muscles without worrying about lower back fatigue.
3 sets of 10-12 reps.
5. Lat Pulldown
The lat pull-down is the best machine equivalent of a pull-up, and it's the best option for lifters who can't yet do pull-ups or who want to train lats at higher rep ranges. Use a wide overhand grip, pull the bar to your upper chest, and lean back slightly. Avoid pulling behind the neck — it provides no benefit and risks shoulder injury. Pull day workouts built around pulldowns and cable rows are excellent for beginners learning to activate their back muscles.
3 sets of 10-12 reps.
6. Close-Grip Lat Pulldown
Switching to a close, neutral grip on the pulldown shifts emphasis from the outer lats to the lower lats and the brachialis. It also tends to allow slightly more weight. Use a V-bar attachment, pull to your mid-chest, and focus on driving your elbows down rather than back.
3 sets of 10-12 reps.
7. Face Pull
Face pulls target the rear deltoids and rotator cuff — muscles that most pull day programs underwork. Set a cable to upper chest height, use a rope attachment, and pull toward your face while spreading the rope ends apart. Keep your elbows high and squeeze your shoulder blades at the end position. Face pulls are as much about shoulder health as they are about muscle building.
3 sets of 15-20 reps. Light weight, high reps, perfect form.
8. Incline Dumbbell Row
Lying chest-down on an incline bench takes your ego out of the equation. No momentum, no lower back involvement, no swaying — just your mid-back, rhomboids, and rear delts doing honest work. Set the bench to about 30-45 degrees, let the dumbbells hang straight down, and row to your ribcage. You'll use less weight than standing rows, and that's the point.
3 sets of 10-12 reps.
9. T-Bar Row
If barbell rows feel unstable or your lower back fatigues before your lats do, the T-bar row lets you move serious weight without wasting energy on balance. Whether you use a landmine setup or a dedicated T-bar machine, the fixed bar path means you can focus purely on pulling hard. It hits the mid-back especially well and builds the kind of back thickness that rows are famous for.
3 sets of 8-10 reps.
10. Straight-Arm Pulldown
Most pulling exercises recruit the biceps whether you want them to or not. The straight-arm pulldown is the exception — it isolates the lats almost entirely on their own. Stand facing a cable machine with the pulley set high, grab a straight bar or rope with nearly straight arms, and sweep the attachment down to your thighs in a wide arc. Think "pushing down" with your lats, not pulling with your hands.
3 sets of 12-15 reps.
11. Barbell Bicep Curl
After your back work is done, it's time to isolate the biceps. Barbell curls let you load the most weight of any curl variation. Stand with your feet shoulder-width apart, grip the bar underhand, and curl with control. Keep your elbows pinned and your torso still.
3 sets of 8-10 reps.
12. Hammer Curl
Hammer curls with the neutral grip shift the workload to the brachialis and brachioradialis — the muscles responsible for arm thickness. After supinated curls, hammer curls ensure complete arm development. You can do these standing, seated, or as incline hammer curls for a deeper stretch.
3 sets of 10-12 reps.
13. Incline Dumbbell Curl
Incline curls stretch the long head of the biceps at the bottom of every rep, creating a growth stimulus that standard curls can't match. Set the bench to 45-60 degrees, let your arms hang behind your torso, and curl with full range of motion. Use lighter weight than standing curls.
2-3 sets of 10-12 reps.
14. Reverse Fly
Bent-over reverse flyes or machine reverse flyes isolate the rear delts and upper back. They complement face pulls by working the same area through a different movement pattern. Bend forward at the hips and raise the dumbbells out to your sides with a slight bend in your elbows. Squeeze your shoulder blades at the top.
2-3 sets of 12-15 reps.
15. Spider Curl
Spider curls are performed lying chest-down on an incline bench with your arms hanging straight down. The position eliminates all momentum and puts the biceps under maximum tension at the top of the curl — the opposite resistance profile from incline curls. They're an excellent finisher for pull day bicep work.
2 sets of 12-15 reps.
Pull Day Workout Routine for Beginners
If you're new to pull days or the push/pull/legs split, start with fewer exercises and moderate volume. This routine covers all the major pulling muscles with straightforward movements.
1. Lat Pulldown — 3 sets x 10-12 reps
2. Seated Cable Row — 3 sets x 10-12 reps
3. Dumbbell Row — 3 sets x 10-12 reps per arm
4. Face Pull — 3 sets x 15 reps
5. Barbell Curl — 3 sets x 10-12 reps
Total: 15 working sets. Rest 60-90 seconds between sets. This routine takes about 45 minutes and provides enough volume for a beginner to grow without excessive soreness.
Best Pull Day Workout Routine for Mass and Strength
This intermediate/advanced routine adds volume and heavier compound movements. It assumes you can do pull-ups and are comfortable with barbell rows.
1. Barbell Row — 4 sets x 6-8 reps (heavy)
2. Pull-Up (weighted if possible) — 3 sets x 6-10 reps
3. Seated Cable Row — 3 sets x 10-12 reps
4. Close-Grip Lat Pulldown — 3 sets x 10-12 reps
5. Face Pull — 3 sets x 15-20 reps
6. Barbell Curl — 3 sets x 8-10 reps
7. Hammer Curl — 3 sets x 10-12 reps
Total: 22 working sets. Rest 2-3 minutes after heavy compounds, 60-90 seconds after isolation. This takes about 60-70 minutes.
Dumbbell-Only Pull Day Workout
No barbell or cable machine? You can run an effective pull day with just dumbbells. This works well for home gym training or hotel gyms. For a dedicated dumbbell arm session, see our complete dumbbell bicep exercises guide.
1. Dumbbell Row — 4 sets x 8-10 reps per arm
2. Incline Dumbbell Row (chest-supported) — 3 sets x 10-12 reps
3. Bent-Over Reverse Fly — 3 sets x 12-15 reps
4. Incline Dumbbell Curl — 3 sets x 10-12 reps
5. Dumbbell Hammer Curl — 3 sets x 10-12 reps
Total: 16 working sets. The chest-supported row replaces the cable row, and the incline curl provides the long head stretch that you'd otherwise get from a cable station.
How to Set Up Your Pull Day for Best Results
Coach's Note: If your biceps are always fried but your back never feels worked, you're probably initiating every rep with your arms. Drop the weight for one week and focus on pulling your elbows back, not your hands. It'll feel wrong at first. Then your lats will start talking to you for the first time.
Exercise order matters. Start with heavy compound movements (rows, pull-ups) when you're freshest and can handle the most weight. Move to machine and cable exercises next, then finish with isolation work (curls, reverse flyes). This sequence maximizes strength performance on the movements that matter most for overall muscle development.
Volume guidelines. Most research on muscle hypertrophy suggests 10-20 working sets per muscle group per week. On a twice-per-week PPL split, that means 5-10 back sets and 4-8 bicep sets per pull session. Beginners should start at the lower end — most new lifters think more pulling volume equals more growth, but usually it just means your elbows hate you by week three. If you're running PPL once per week, push the upper range.
Rep ranges. Mix them within the same workout. Heavy compounds at 6-8 reps build strength and stimulate growth through mechanical tension. Isolation work at 10-15 reps builds muscle through metabolic stress and accumulated volume. You don't need to pick one — the best pull day workout routines use both.
Should You Warm Up for Your Pull Day?
Yes. A proper warm-up takes five minutes and prevents injuries that could sideline you for weeks. Start with 2-3 minutes of light cardio (rowing machine is ideal since it mimics the pulling pattern), then do 2 warm-up sets of your first exercise at 50% and 75% of your working weight.
Band pull-aparts and band dislocates are also excellent warm-up movements for pull day — they activate the rotator cuff, rear delts, and rhomboids before you load them heavily.
How to Avoid Injuries on Pull Day
The most common pull day injuries involve the lower back (from heavy rows with bad form), the bicep tendon (from curling too heavy or with momentum), and the shoulder (from poor pull-up mechanics or behind-the-neck pulldowns).
Protect yourself by keeping your lower back neutral during rows — if it rounds, the weight is too heavy. On curls, keep your elbows pinned and avoid swinging. On pull-ups, don't force range of motion beyond what your shoulders comfortably allow. If you have existing bicep tendonitis, cable curls are generally safer than barbell curls because the constant tension is less jarring on the tendon.
Tips to Improve Your Pull Day Workout
Use straps on heavy rows. If your grip gives out before your back does on barbell rows or dumbbell rows, wrist straps let your back muscles reach true failure instead of being limited by your forearms. Save grip training for dedicated forearm work at the end of the session.
Vary your grip. Overhand, underhand, and neutral grips each emphasize different muscles. Rotate grip positions across exercises within the same workout — wide overhand pulldown, neutral cable row, underhand barbell row — to ensure complete back development.
Don't skip rear delts. Face pulls or reverse flyes should be non-negotiable on pull day. The rear deltoids are critical for shoulder balance and posture, and they rarely get enough stimulation from rows alone.
Mind the squeeze. On every rowing and pulldown movement, actively squeeze your shoulder blades together at the peak contraction. If you can't feel your back muscles working, you're likely pulling with your arms. Lighten the weight and focus on initiating each rep with your back, not your biceps.
Frequently Asked Questions
How many exercises should I do on pull day?
Five to seven exercises is the sweet spot for most people. That typically breaks down to 3-4 back exercises, 1-2 bicep exercises, and 1 rear delt exercise. More than seven exercises usually leads to junk volume where fatigue compromises form and each additional set produces diminishing returns.
Is a deadlift a push or a pull?
The deadlift is technically a pull — you're pulling the bar off the floor. However, it heavily involves the legs and lower back, so many PPL programs place it on leg day instead of pull day to avoid fatiguing the lower back before rows. Either placement works. If you deadlift on pull day, do it first while you're freshest.
Can you do a pull day with just machines?
Absolutely. A machine-only pull day might include: lat pulldown, machine row, cable face pull, machine preacher curl, and cable hammer curl. Machines provide stability and constant tension, which can actually be advantageous for muscle growth in intermediate lifters.
What's the difference between a pull day and a back day?
A back day focuses exclusively on back muscles. A pull day includes the back plus all muscles that assist in pulling movements — primarily the biceps, rear delts, and forearms. Pull day is a broader training session that covers more muscle groups in one workout.
Can I do push day after pull day?
Yes — that's the standard PPL sequence. Push day works chest, shoulders, and triceps, which are fresh after a pull day since they weren't trained. The typical order is pull, push, legs, or push, pull, legs. Either works; choose whichever lets you bring the most energy to your weakest body parts.
The Bottom Line
A well-built pull day workout covers your entire posterior upper body — lats for width, rows for thickness, face pulls for shoulder health, and curls for arm development. Start with the heavy compounds, work through the machine and cable exercises, and finish with isolation. Keep the total volume between 15-22 working sets depending on your experience level, and make sure you're progressing either in weight, reps, or quality of contraction over time. That's the formula for a pull day that actually builds muscle.