Best Beginner Pull Day Workouts With Barbells

The Barbell Curl is a great exercise that targets your biceps by isolating the muscle. Using a barbell helps keep your movements stable so you can focus on building strength without losing balance.

How to do it

1. Stand up straight and grasp a barbell with both hands, shoulder-width apart, palms facing away.
2. Tighten your core by taking a deep breath and flexing your stomach muscles.
3. Bend your elbows to lift the barbell to shoulder height, keeping your elbows close to your sides.
4. Exhale and slowly lower the barbell back to the starting position.

The Bent Over Barbell Row is an effective exercise for strengthening your back, shoulders, and arms. It uses a barbell for stability, helping you focus on building strength, making it a good introduction to more advanced lifting techniques.

How to do it

1. Stand with your feet shoulder-width apart and a barbell on the ground near your shins.
2. Bend your hips back and slightly bend your knees to reach for the barbell while bracing your core.
3. Grab the barbell with your palms facing you and lift it to knee height by extending your hips.
4. Pull the barbell towards your belly button by bending your elbows at a 45-degree angle.
5. Lower the barbell back to knee height and repeat.

The Reverse Barbell Curl is a bicep exercise that focuses on grip strength and functional strength. By using a barbell with a reverse grip, you can stabilize the movement better, allowing for more effective bicep training.

How to do it

1. Stand upright holding a barbell with both hands, palms facing towards you, at waist height.
2. Engage your core by tightening your stomach muscles.
3. Flex your elbows to raise the barbell to shoulder height, keeping your elbows close to your body.
4. Lower the barbell back to the starting position and repeat.

The Australian Chin Up is a bodyweight exercise that strengthens your back, biceps, and shoulders. You perform it from a low, inclined position using a bar, making it easier than regular Chin Ups. It's a great way for beginners to build strength towards full Chin Ups.

How to do it

1. Lie underneath a low bar and grab it with an underhand grip, hands shoulder-width apart.
2. Keep your legs and body straight, starting with your arms fully extended.
3. Pull your chest towards the bar while keeping your elbows close, engaging your core to maintain a straight line.
4. Lower yourself back to the starting position and repeat.

The Reverse Grip Barbell Bent Over Row is a great exercise for beginners that works your back, biceps, and shoulders. By using a reverse grip, you can better target your biceps and engage different back muscles. Holding a barbell offers stability, allowing you to focus on lifting properly.

How to do it

1. Stand with your feet shoulder-width apart.
2. Grip the barbell with an underhand grip (palms facing you).
3. Bend your hips back, keeping your knees slightly bent, until the barbell rests just in front of your shins at a 45-degree angle with your torso.
4. Pull the barbell towards your belly button by bending your elbows, keeping your back straight.
5. Lower the barbell back to the starting position in a controlled manner.

The Barbell Bicep Drag Curl is an effective bicep exercise that uses a barbell for added stability. This variation allows for consistent tension on the biceps, helping to build muscle more effectively.

How to do it

1. Stand with your feet shoulder-width apart.
2. Grab the barbell with an underhand grip and let your arms hang down.
3. Bend your elbows, keeping the bar close to your body until it reaches your chest.
4. Lower the barbell back to the starting position, maintaining the close distance to your body.

The Wide Grip Barbell Curl is an exercise that primarily works the biceps. By using a barbell with a wider grip, you can enhance the focus on the biceps and ensure better stability during the movement.

How to do it

1. Stand with feet shoulder-width apart and knees slightly bent.
2. Hold the barbell with hands wider than shoulder-width, palms facing up.
3. Raise the barbell by bending your elbows, keeping them fixed at your sides.
4. Pause briefly at the top, feeling the tension in your biceps.
5. Lower the barbell back to the starting position slowly.
6. Keep your core tight, shoulders back, and chest up throughout the exercise.

The Barbell Pause Curl is a bicep exercise that includes a pause at the top of the movement. This pause helps to increase muscle engagement and control, promoting muscle growth and strength.

How to do it

1. Hold a barbell with both hands, palms facing up.
2. Keep your core tight and back straight.
3. Press your elbows into your sides throughout the exercise.
4. Lift the barbell toward your chest while engaging your biceps.
5. Pause when your forearms are parallel to the ground.
6. Complete the curl by finishing the lift to your chest.
7. Slowly lower the barbell back to the starting position.

The Inverted Row is a bodyweight exercise that strengthens your back while keeping your spine straight. It’s similar to a standard row but allows you to use your own body weight for added stability and support.

How to do it

1. Set a barbell at waist height.
2. Grab the bar with both hands, slightly wider than your shoulders.
3. Lie under the bar, keeping your body straight from your heels to your shoulders.
4. Lift your body by bending your elbows and pulling your chest towards the bar.
5. Lower yourself back to the starting position.

The Landmine Row is a strength exercise that mainly works your back, shoulders, and biceps. It uses a landmine to create a unique movement, helping increase muscle mass and strength while varying your workout routine.

How to do it

1. Stand with your feet shoulder-width apart, straddling the barbell, and face away from the landmine anchor.
2. Engage your core and keep your back straight.
3. Bend your knees slightly, hinge at your hips, and grip the barbell near the base.
4. Lift the barbell to knee height by extending your hips.
5. Pull the barbell towards your lower ribcage or chest by bending your elbows.
6. Lower the barbell back to the starting position.

The Single Arm Landmine Row is an exercise that targets your back muscles. By using one arm at a time, you can focus on building strength evenly and improving stability.

How to do it

1. Stand with your feet shoulder-width apart, facing away from the landmine anchor.
2. Brace your core to maintain a neutral spine.
3. Bend your knees slightly and hinge at your hips to reach for the barbell with your right hand.
4. Lift the barbell to knee height by extending your hips.
5. Pull the barbell towards your lower ribcage or until a plate touches your chest with your right elbow.
6. Lower the barbell back to the starting position and repeat on the left side.

The Meadow Landmine Row is a back exercise using a landmine attachment and dumbbell. It helps strengthen your upper back while allowing for independent movement of each side, ensuring balanced muscle development.

How to do it

1. Stand with one leg back, near the landmine.
2. Lean forward and grab the landmine with your palm facing you, keeping your shoulder aligned over the end of it.
3. Lift the landmine with your upper back, keeping your elbow out at a 45-degree angle.
4. Hold the position for a moment at the top, then lower the weight back down.
5. Keep your back straight, shoulders back, and core tight for stability.