Best Pull Day Workouts With Bodyweight For Women

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About

Bodyweight exercises utilize your own body mass as resistance, requiring no additional equipment except for positioning aids.

Pull movements focus on horizontal and vertical pulling actions, engaging the back and biceps through compound and isolation exercises.

While effective for all, adjustments are tailored to averages (such as 5’5", 140 lbs, 34 years for women), with flexibility for individual variances.

Incorporating these actions into a PPL (Push, Pull, Legs) regimen fosters balanced development.

Adapt these workouts to match your personal capabilities and preferences.

The 3 Best Pull Day Exercises with Bodyweight for Women

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

Alternative Workouts

Alternative Pull Day Workouts for Women

Alternative Workouts with Bodyweight for Women