Best Pull Day Workouts With Bodyweight To Build Muscle Mass

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About

Pull Day workouts focus on exercises involving pulling movements, such as Rows and Pull Ups, primarily targeting the Back and Biceps.

Bodyweight workouts utilize exercises without the addition of resistance equipment, though some tools may assist in positioning.

Designed for hypertrophy, these routines combine compound motions impacting diverse muscle groups and isolation exercises emphasizing specific muscles.

Adjusting repetitions to higher ranges and employing low resistance tailors these programs for muscle mass development rather than maximal strength.

Ensure exercises align with individual biomechanics and capability, considering physical attributes such as height and weight.

Incorporating the Pull Push Legs (PPL) regimen model can provide a structured approach for progression.

The 3 Best Pull Day Exercises with Bodyweight to Build Muscle Mass

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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 Workouts with Bodyweight to Build Muscle Mass

Alternative Pull Day Workouts to Build Muscle Mass