Best Pull Day Workouts With Bodyweight To Build Strength

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.

Workout 1

Back

The 3 Best Pull Day Exercises with Bodyweight to Build Strength

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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 Strength

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 Strength

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 Strength

Alternative Pull Day Workouts to Build Strength