Best Pull Day Workouts With Bodyweight To Build Muscle Mass

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.

Workout 1

Back

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

Best Pull Day Workouts With Bodyweight To Build Muscle Mass

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 to Build Muscle Mass

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 Workouts with Bodyweight to Build Muscle Mass

Alternative Pull Day Workouts to Build Muscle Mass