Best Pull Day Workouts With Bodyweight To Build Strength

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About

This workout is structured to enhance strength with an emphasis on pull exercises.

It includes bodyweight-based movements that do not employ additional resistance equipment, aligning with the pull movement patterns such as horizontal rows and vertical pull-ups, effectively targeting the back and biceps muscle groups.

Strength-oriented sessions integrate compound exercises for increased efficacy, emphasizing higher resistance with reduced repetitions to foster maximum strength development in comparison to muscle mass growth training.

Incorporating principles of the PPL routine, this approach optimally supports a balanced and robust physical conditioning regime.

Always consider individual variation, and perform movements with proper form to ensure safety and effectiveness.

The 3 Best Pull Day Exercises with Bodyweight to Build Strength

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 Workouts with Bodyweight to Build Strength

Alternative Pull Day Workouts to Build Strength