Best Pull Day Workouts With Bodyweight For Men

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.

Workout 1

Back

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
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 Pull Day Workouts With Bodyweight For Men

About

Workout 1

Back

Prone Y’s

Prone T’s

Prone I’s

Take the guesswork out of training.

The 3 Best Pull Day Exercises with Bodyweight for Men

1. Prone Y’s

How to do it

2. Prone T’s

How to do it

3. Prone I’s

How to do it

Alternative Workouts

Alternative Pull Day Workouts for Men

Alternative Workouts with Bodyweight for Men