Best Advanced Pull Day Workouts With Bodyweight

About

This workout focuses on advanced pull day exercises using bodyweight.

Pull day encompasses movements emphasizing back and biceps, including horizontal rows and vertical pull-ups.

Bodyweight training engages muscles effectively while eliminating the need for additional resistance.

Advanced exercises require significant expertise and emphasize technique, featuring complex movements tailored for individuals with over four years of experience.

Such routines might include high-repetition sets and refined combinations targeting the pull system.

Successfully integrating these aspects, this program aligns with the principles of PPL training paradigms.

Workout 1

Back

The 3 Best Advanced Pull Day Exercises with Bodyweight

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

1. Prone Y’s
SETS LOGGED
89,305
Back Strength
77 mScore
Back
Prone Y's are a simple exercise for strengthening the upper back and shoulders. By lying on your stomach and lifting your arms in a Y shape, you can improve your posture and shoulder stability, helping to prevent injuries.
How to do it
Prone Y's are a simple exercise for strengthening the upper back and shoulders. By lying on your stomach and lifting your arms in a Y shape, you can improve your posture and shoulder stability, helping to prevent injuries.
Full Video & Instructions
2. Prone T’s
SETS LOGGED
67,034
Back Strength
78 mScore
Back
Prone T's is an exercise that strengthens the muscles between your shoulder blades and the back of your shoulders. By lying face down and raising your arms to the side, you can improve shoulder stability and posture while targeting the upper back.
How to do it
Prone T's is an exercise that strengthens the muscles between your shoulder blades and the back of your shoulders. By lying face down and raising your arms to the side, you can improve shoulder stability and posture while targeting the upper back.
Full Video & Instructions
3. Prone I’s
SETS LOGGED
52,402
Back Strength
81 mScore
Back
Prone I's are a simple exercise to strengthen the upper back, especially the lower trapezius muscles. By lying face down and lifting your arms overhead to form an 'I', you can improve your posture and shoulder stability.
How to do it
Prone I's are a simple exercise to strengthen the upper back, especially the lower trapezius muscles. By lying face down and lifting your arms overhead to form an 'I', you can improve your posture and shoulder stability.
Full Video & Instructions

Best Advanced Pull Day Workouts With Bodyweight

About

Workout 1

Back

Prone Y’s

Prone T’s

Prone I’s

Take the guesswork out of training.

The 3 Best Advanced Pull Day Exercises with Bodyweight

1. Prone Y’s

How to do it

2. Prone T’s

How to do it

3. Prone I’s

How to do it

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