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Best Pull Day Workouts With Bodyweight To Get Lean And Burn Fat

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About

This workout, designed to enhance endurance and define musculature, exclusively utilizes bodyweight techniques to create an engaging and efficient experience.

Exercises focus on the pull movement pattern, including variants like horizontal and vertical pulls that engage muscle groups such as the back and biceps.

The workout is structured to maintain an elevated heart rate, incorporating consistent motion and incorporating resistance-based exercises to help burn calories while preserving muscle mass.

This routine emphasizes performing higher repetition counts tailored to an individual's capacity, ensuring effective fat-burning results.

With its streamlined approach using only one's body weight, individuals of various fitness levels can participate effectively in this program, aligning with broader PPL training strategies.

The 3 Best Pull Day Exercises with Bodyweight to Get Lean and Burn Fat

Ranked By

Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Prone Y’s

    Prone Y’s demonstration video — proper form for this exercise.
    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

    1. Lie face down on a mat or the floor.
    2. Extend your arms at a 45-degree angle to form a 'Y'.
    3. Keep your palms flat on the ground.
    4. Lift your arms off the ground using your back muscles.
    5. Engage your core and keep your arms straight.
    6. Hold the position briefly, then lower your arms back down.
    Full Video & Instructions

  • 2. Prone T’s

    Prone T’s demonstration video — proper form for this exercise.
    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

    1. Lie face down on a mat or the ground.
    2. Extend your arms straight out to the sides with palms down in a 'T' position.
    3. Engage your back muscles and lift your arms off the ground.
    4. Keep your core tight and arms straight while holding the position briefly.
    5. Lower your arms back to the ground.
    6. Repeat the exercise.
    Full Video & Instructions

  • 3. Prone I’s

    Prone I’s demonstration video — proper form for this exercise.
    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

    1. Lie face down on a mat.
    2. Extend your arms straight overhead with palms on the ground, looking like an 'I'.
    3. Lift your arms off the ground by squeezing your back muscles.
    4. Keep your core tight and arms straight.
    5. Hold for a moment, then lower your arms back down.
    6. Repeat the exercise.
    Full Video & Instructions

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Alternative Workouts with Bodyweight to Get Lean and Burn Fat

Alternative Pull Day Workouts to Get Lean and Burn Fat