Best Beginner Pull Day Workouts With Bodyweight

About

This workout consists of exercises primarily focused on pulling motions, such as rows and pull-ups.

Back and biceps muscles are engaged, promoting strength and muscle development in these areas.

Designed for individuals with less than one year of experience, the exercises are straightforward to perform with a reduced risk of injury.

Utilizing bodyweight resistance, you can effectively improve your fitness progression without requiring additional equipment.

Additionally, these movements are ideal for those adhering to a PPL (Push-Pull-Leg) workout split routine.

Embrace this structured approach to enhance your physical performance and achieve your fitness goals.

Workout 1

Back

The 3 Best Beginner Pull Day Exercises with Bodyweight

Ranked By

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 Beginner 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 Beginner 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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Alternative Beginner Workouts with Bodyweight