Best Beginner Pull Day Workouts
About
This workout is designed to introduce beginners, with less than one year of fitness experience, to effective pull day exercises.
It features beginner-friendly movements utilizing simple equipment with reduced injury risk, emphasizing safety and learning proper technique while still providing a challenging experience.
The pull movement focus engages the Back and Biceps through exercises like Rows and Pull-Ups, combining compound movements and isolation training.
Adjustments in weight and repetitions are made for optimal engagement, considering individual fitness levels and personal progress.
Explore the benefits of a PPL (Push, Pull, Legs) training structure with this beginner pull day workout that balances functionality and strength building.
Workout 1
Back, Biceps
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Generate My PlanWorkout 2
Back, Biceps
Lat Pulldown
14reps65lbs24reps65lbs34reps65lbs
Preacher Curl
115reps17.5lbs215reps17.5lbs315reps17.5lbs
Hammer Curls
18reps17.5lbs28reps17.5lbs38reps17.5lbs
Bent Over Barbell Row
110reps45lbs210reps45lbs310reps45lbs
Hammerstrength Iso Row
110reps55lbs210reps55lbs
Reverse Barbell Curl
110reps22.5lbs210reps22.5lbs
Workout 3
Biceps, Back
The 15 Best Beginner Pull Day Exercises
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Cable Row
SETS LOGGED6,108,322Back Strength98 mScoreBack
Row CableThe Cable Row is an exercise that strengthens your back, shoulders, and biceps. It uses a cable machine for proper positioning and resistance control, helping you build muscle and strength in your upper body.
How to do it
The Cable Row is an exercise that strengthens your back, shoulders, and biceps. It uses a cable machine for proper positioning and resistance control, helping you build muscle and strength in your upper body.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs2. Dumbbell Row
SETS LOGGED8,648,581Back Strength99 mScoreBack
Dumbbells
Flat BenchThe Dumbbell Row is a great exercise that strengthens your back, shoulders, and biceps while also engaging your core for stability. You can do this exercise using a flat bench and dumbbells, making it accessible even with limited equipment.
How to do it
The Dumbbell Row is a great exercise that strengthens your back, shoulders, and biceps while also engaging your core for stability. You can do this exercise using a flat bench and dumbbells, making it accessible even with limited equipment.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs3. Lat Pulldown
SETS LOGGED8,113,246Back Strength100 mScoreBack
Lat Pulldown CableThe Lat Pulldown is a great exercise for strengthening your back, shoulders, and biceps. It's similar to a Pull Up but is more stable, making it easier for beginners to control the movement and adjust the resistance.
How to do it
The Lat Pulldown is a great exercise for strengthening your back, shoulders, and biceps. It's similar to a Pull Up but is more stable, making it easier for beginners to control the movement and adjust the resistance.
Sets, Reps, Weight18reps55lbs28reps55lbs38reps55lbs4. Barbell Curl
SETS LOGGED5,529,638Biceps Strength96 mScoreBiceps
BarbellsThe 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
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.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs5. Dumbbell Bicep Curl
SETS LOGGED10,161,709Biceps Strength99 mScoreBicepsDumbbellsThe Dumbbell Bicep Curl is a popular exercise that targets the biceps, helping to build strength and muscle. Using dumbbells allows for better control and range of motion, making it an effective choice for workouts.
How to do it
The Dumbbell Bicep Curl is a popular exercise that targets the biceps, helping to build strength and muscle. Using dumbbells allows for better control and range of motion, making it an effective choice for workouts.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs6. EZ-Bar Curl
SETS LOGGED4,152,468Biceps Strength97 mScoreBiceps
EZ BarThe EZ-Bar Curl is an exercise that focuses on strengthening your biceps. Using an EZ-Bar offers better stability and comfort for your wrists, making it easier to concentrate on lifting weights.
How to do it
The EZ-Bar Curl is an exercise that focuses on strengthening your biceps. Using an EZ-Bar offers better stability and comfort for your wrists, making it easier to concentrate on lifting weights.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs7. Hammer Curls
SETS LOGGED8,921,793Biceps Strength98 mScoreBicepsDumbbellsHammer Curls are a bicep exercise that involve turning your wrists for a more natural grip. This helps target the long head of the bicep while building muscle and strength.
How to do it
Hammer Curls are a bicep exercise that involve turning your wrists for a more natural grip. This helps target the long head of the bicep while building muscle and strength.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs8. Bent Over Barbell Row
SETS LOGGED3,003,534Back Strength96 mScoreBackBarbellsThe 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
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.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs9. Hammerstrength High Row
SETS LOGGED1,357,345Back Strength95 mScoreBack
Hammerstrength (Leverage) Machine (all forms)The Hammerstrength High Row is an exercise that strengthens your back muscles. It uses a machine to help stabilize your movement, making it easier to focus on lifting weights properly.
How to do it
The Hammerstrength High Row is an exercise that strengthens your back muscles. It uses a machine to help stabilize your movement, making it easier to focus on lifting weights properly.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs10. Hammerstrength Iso Row
SETS LOGGED1,388,040Back Strength95 mScoreBackHammerstrength (Leverage) Machine (all forms)The Hammerstrength Iso Row is a back exercise that uses a specialized machine for better support and focus on your movements. This machine provides stability, allowing you to concentrate more on the effort rather than balancing yourself.
How to do it
The Hammerstrength Iso Row is a back exercise that uses a specialized machine for better support and focus on your movements. This machine provides stability, allowing you to concentrate more on the effort rather than balancing yourself.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs11. 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, Weight18reps45lbs28reps45lbs38reps45lbs12. 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, Weight18reps40lbs28reps40lbs38reps40lbs13. Preacher Curl
SETS LOGGED1,646,964Biceps Strength92 mScoreBiceps
Preacher Curl BenchEZ BarThe Preacher Curl is a great bicep exercise that helps build strength. Using a preacher curl bench keeps your elbows still and focused, reducing any swinging or cheating. This exercise allows you to concentrate on working your biceps effectively with the help of an EZ-bar for support.
How to do it
The Preacher Curl is a great bicep exercise that helps build strength. Using a preacher curl bench keeps your elbows still and focused, reducing any swinging or cheating. This exercise allows you to concentrate on working your biceps effectively with the help of an EZ-bar for support.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs14. Reverse Barbell Curl
SETS LOGGED2,203,913Biceps Strength89 mScoreBicepsBarbellsThe 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
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.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs15. Seated Dumbbell Curl
SETS LOGGED3,675,670Biceps Strength95 mScoreBicepsDumbbellsThe Seated Dumbbell Curl is an exercise that focuses on building your biceps. By using dumbbells while sitting, you can maintain good form and prevent using your body to lift the weights.
How to do it
The Seated Dumbbell Curl is an exercise that focuses on building your biceps. By using dumbbells while sitting, you can maintain good form and prevent using your body to lift the weights.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs
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