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Best Pull Day Workouts With Bodyweight For Men

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About

Pull exercises engage the posterior chain, focusing on back and biceps development.

This workout incorporates bodyweight movements, eliminating the need for additional equipment for resistance, though items may assist positioning.

Adjustments reflect generalized male averages—5’10", 180 lbs, age 35—while individual differences are acknowledged.

Movements include variations of horizontal pulls, such as rows, and vertical pulls, such as pull-ups, ensuring comprehensive engagement.

Integrating Pull exercises within a People-Push-Leg (PPL) framework optimizes session efficiency and overall balance.

The 3 Best Pull Day Exercises with Bodyweight for Men

Ranked By

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

  • 1. Prone Y’s

    Prone Y’s demonstration video — proper form for this exercise.
    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

    1. Lie face down on a mat or the floor.
    2. Extend your arms at a 45-degree angle to form a 'Y'.
    3. Keep your palms flat on the ground.
    4. Lift your arms off the ground using your back muscles.
    5. Engage your core and keep your arms straight.
    6. Hold the position briefly, then lower your arms back down.
    Full Video & Instructions

  • 2. Prone T’s

    Prone T’s demonstration video — proper form for this exercise.
    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

    1. Lie face down on a mat or the ground.
    2. Extend your arms straight out to the sides with palms down in a 'T' position.
    3. Engage your back muscles and lift your arms off the ground.
    4. Keep your core tight and arms straight while holding the position briefly.
    5. Lower your arms back to the ground.
    6. Repeat the exercise.
    Full Video & Instructions

  • 3. Prone I’s

    Prone I’s demonstration video — proper form for this exercise.
    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

    1. Lie face down on a mat.
    2. Extend your arms straight overhead with palms on the ground, looking like an 'I'.
    3. Lift your arms off the ground by squeezing your back muscles.
    4. Keep your core tight and arms straight.
    5. Hold for a moment, then lower your arms back down.
    6. Repeat the exercise.
    Full Video & Instructions