Best Beginner Pull Day Workouts With Weight Machines
About
This workout plan emphasizes the foundational principles of a beginner pull day routine.
Machines are integral for stabilizing movements, facilitating focus on technique, and developing strength in controlled environments.
Pull exercises involve pulling motions like rows and pulldowns which primarily target the back and biceps muscle groups.
By incorporating targeted beginner-friendly exercises with moderate weights, this plan accommodates individuals with under one year of training experience, ensuring safety while promoting progress.
This approach aligns well with structured fitness methodologies, such as PPL (Push, Pull, Legs) splits.
Workout 1
Back, Biceps
Machine Row
15reps45lbs25reps45lbs35reps45lbs45reps45lbs55reps45lbs
Machine Bicep Curl
18reps40lbs28reps40lbs38reps40lbs
Machine Preacher Curl
110reps30lbs210reps30lbs310reps30lbs
Smith Machine Bent Over Row
112reps40lbs212reps40lbs
Inverted Row
15reps25reps35reps45reps
Assisted Chin Up
112reps-40lbs212reps-40lbs312reps-40lbs
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Generate My PlanWorkout 2
Back, Biceps
Assisted Neutral Grip Pull Up
14reps-55lbs24reps-55lbs34reps-55lbs44reps-55lbs54reps-55lbsMachine Bicep Curl
18reps40lbs28reps40lbs38reps40lbsMachine Preacher Curl
110reps30lbs210reps30lbs310reps30lbs
Assisted Pull Up
112reps-30lbs212reps-30lbs
Assisted Wide Grip Pull Up
112reps-25lbs212reps-25lbs312reps-25lbsMachine Row
112reps35lbs212reps35lbs312reps35lbs
The 9 Best Beginner Pull Day Exercises with Weight Machines
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Machine Row
SETS LOGGED1,784,270Back Strength97 mScoreBack
Row MachineThe Machine Row is a great exercise for working on your back muscles. Using a machine helps you maintain stability and control, making it perfect for beginners to practice the seated row technique.
How to do it
The Machine Row is a great exercise for working on your back muscles. Using a machine helps you maintain stability and control, making it perfect for beginners to practice the seated row technique.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs2. Smith Machine Bent Over Row
SETS LOGGED865,614Back Strength87 mScoreBack
Smith MachineThe Smith Machine Bent Over Row is an exercise that targets the back muscles using a Smith Machine for added stability. It helps beginners improve their form and strength while performing the row movement.
How to do it
The Smith Machine Bent Over Row is an exercise that targets the back muscles using a Smith Machine for added stability. It helps beginners improve their form and strength while performing the row movement.
Sets, Reps, Weight18reps40lbs28reps40lbs38reps40lbs3. Machine Bicep Curl
SETS LOGGED1,286,734Biceps Strength94 mScoreBiceps
Bicep Curl MachineThe Machine Bicep Curl is an exercise that strengthens the biceps using a fixed machine. It provides stability, allowing you to focus on your workout without worrying about balance.
How to do it
The Machine Bicep Curl is an exercise that strengthens the biceps using a fixed machine. It provides stability, allowing you to focus on your workout without worrying about balance.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs4. Machine Preacher Curl
SETS LOGGED1,100,200Biceps Strength83 mScoreBiceps
Preacher Curl MachineThe Machine Preacher Curl is a simple exercise that helps strengthen your biceps. Using the preacher curl machine keeps your elbows stable, allowing you to focus on lifting the weight effectively for better results.
How to do it
The Machine Preacher Curl is a simple exercise that helps strengthen your biceps. Using the preacher curl machine keeps your elbows stable, allowing you to focus on lifting the weight effectively for better results.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs5. Inverted Row
SETS LOGGED318,451Back Strength85 mScoreBack
BarbellsSmith MachineThe 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
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.
Sets, Reps, Weight17reps27reps37reps6. Assisted Chin Up
SETS LOGGED337,550Back Strength35 mScoreBack
Assisted Weight MachineThe Assisted Chin Up is a strength exercise that focuses on your back muscles. This variation uses a counterweight, making it easier to lift yourself towards the bar as you build strength for regular Chin Ups.
How to do it
The Assisted Chin Up is a strength exercise that focuses on your back muscles. This variation uses a counterweight, making it easier to lift yourself towards the bar as you build strength for regular Chin Ups.
7. Assisted Neutral Grip Pull Up
SETS LOGGED172,149Back Strength41 mScoreBackAssisted Weight MachineThe Assisted Neutral Grip Pull Up is a beginner-friendly exercise that helps strengthen your back and arms. Using a neutral grip (palms facing each other) is more comfortable for your shoulders and allows you to gradually build strength to perform unassisted pull-ups.
How to do it
The Assisted Neutral Grip Pull Up is a beginner-friendly exercise that helps strengthen your back and arms. Using a neutral grip (palms facing each other) is more comfortable for your shoulders and allows you to gradually build strength to perform unassisted pull-ups.
8. Assisted Pull Up
SETS LOGGED720,994Back Strength40 mScoreBackAssisted Weight MachineThe Assisted Pull Up is an easier version of the standard Pull Up that helps strengthen your back, shoulders, and biceps. Using assistance, like a counterweight or resistance band, allows you to lift less of your body weight, making it perfect for beginners aiming to build strength for full Pull Ups.
How to do it
The Assisted Pull Up is an easier version of the standard Pull Up that helps strengthen your back, shoulders, and biceps. Using assistance, like a counterweight or resistance band, allows you to lift less of your body weight, making it perfect for beginners aiming to build strength for full Pull Ups.
9. Assisted Wide Grip Pull Up
SETS LOGGED171,928Back Strength75 mScoreBackAssisted Weight MachineThe Assisted Wide Grip Pull Up is a beginner-friendly exercise that strengthens your back muscles, particularly the lats. By using assistance, you can perform this exercise more easily while preparing for unassisted pull-ups. The wide grip helps focus on your back while minimizing bicep use.
How to do it
The Assisted Wide Grip Pull Up is a beginner-friendly exercise that strengthens your back muscles, particularly the lats. By using assistance, you can perform this exercise more easily while preparing for unassisted pull-ups. The wide grip helps focus on your back while minimizing bicep use.
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