Best Pull Day Workouts With Weight Machines For Women
About
Weight machines are practical equipment designed to target specific movements while offering enhanced stability.
They are ideal for safely learning movement patterns, especially for beginners or when prioritizing exertion.
Pull day workouts emphasize vertical and horizontal pulling motions, engaging muscles like the back and biceps through compound and isolation exercises.
These workouts are curated considering average metrics for women (5'5", 140 lbs, 34 years old), with reps and weights adaptable to individual capacity to achieve desired outcomes.
Such structured regimens align with preferences and deliver sustainable progress.
PPL routines cater to comprehensive goals effectively by incorporating tailored exercises within designated patterns.
Workout 1
Back, Biceps
Machine Row
15reps45lbs25reps45lbs35reps45lbs45reps45lbs55reps45lbs
Machine Bicep Curl
18reps22.5lbs28reps22.5lbs38reps22.5lbs
Machine Preacher Curl
110reps22.5lbs210reps22.5lbs310reps22.5lbs
Smith Machine Bent Over Row
112reps30lbs212reps30lbs
Inverted Row
16reps26reps36reps46reps
Assisted Chin Up
112reps-45lbs212reps-45lbs312reps-45lbs
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Generate My PlanWorkout 2
Back, Biceps
Assisted Neutral Grip Pull Up
15reps-55lbs25reps-55lbs35reps-55lbs45reps-55lbs55reps-55lbsMachine Bicep Curl
18reps22.5lbs28reps22.5lbs38reps22.5lbsMachine Preacher Curl
110reps22.5lbs210reps22.5lbs310reps22.5lbs
Assisted Pull Up
112reps-40lbs212reps-40lbs
Assisted Wide Grip Pull Up
112reps-25lbs212reps-25lbs312reps-25lbsMachine Row
112reps35lbs212reps35lbs312reps35lbs
The 9 Best Pull Day Exercises with Weight Machines for Women
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Machine Row
SETS LOGGED1,784,270Back Strength97 mScoreBack
Row MachineThe Machine Row is a great exercise for working on your back muscles. Using a machine helps you maintain stability and control, making it perfect for beginners to practice the seated row technique.
How to do it
The Machine Row is a great exercise for working on your back muscles. Using a machine helps you maintain stability and control, making it perfect for beginners to practice the seated row technique.
Sets, Reps, Weight18reps40lbs28reps40lbs38reps40lbs2. Smith Machine Bent Over Row
SETS LOGGED865,614Back Strength87 mScoreBack
Smith MachineThe Smith Machine Bent Over Row is an exercise that targets the back muscles using a Smith Machine for added stability. It helps beginners improve their form and strength while performing the row movement.
How to do it
The Smith Machine Bent Over Row is an exercise that targets the back muscles using a Smith Machine for added stability. It helps beginners improve their form and strength while performing the row movement.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs3. Machine Bicep Curl
SETS LOGGED1,286,734Biceps Strength94 mScoreBiceps
Bicep Curl MachineThe Machine Bicep Curl is an exercise that strengthens the biceps using a fixed machine. It provides stability, allowing you to focus on your workout without worrying about balance.
How to do it
The Machine Bicep Curl is an exercise that strengthens the biceps using a fixed machine. It provides stability, allowing you to focus on your workout without worrying about balance.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs4. Machine Preacher Curl
SETS LOGGED1,100,200Biceps Strength83 mScoreBiceps
Preacher Curl MachineThe Machine Preacher Curl is a simple exercise that helps strengthen your biceps. Using the preacher curl machine keeps your elbows stable, allowing you to focus on lifting the weight effectively for better results.
How to do it
The Machine Preacher Curl is a simple exercise that helps strengthen your biceps. Using the preacher curl machine keeps your elbows stable, allowing you to focus on lifting the weight effectively for better results.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs5. Inverted Row
SETS LOGGED318,451Back Strength85 mScoreBack
BarbellsSmith MachineThe Inverted Row is a bodyweight exercise that strengthens your back while keeping your spine straight. It’s similar to a standard row but allows you to use your own body weight for added stability and support.
How to do it
The Inverted Row is a bodyweight exercise that strengthens your back while keeping your spine straight. It’s similar to a standard row but allows you to use your own body weight for added stability and support.
Sets, Reps, Weight17reps27reps37reps47reps6. Assisted Chin Up
SETS LOGGED337,550Back Strength35 mScoreBack
Assisted Weight MachineThe Assisted Chin Up is a strength exercise that focuses on your back muscles. This variation uses a counterweight, making it easier to lift yourself towards the bar as you build strength for regular Chin Ups.
How to do it
The Assisted Chin Up is a strength exercise that focuses on your back muscles. This variation uses a counterweight, making it easier to lift yourself towards the bar as you build strength for regular Chin Ups.
7. Assisted Neutral Grip Pull Up
SETS LOGGED172,149Back Strength41 mScoreBackAssisted Weight MachineThe Assisted Neutral Grip Pull Up is a beginner-friendly exercise that helps strengthen your back and arms. Using a neutral grip (palms facing each other) is more comfortable for your shoulders and allows you to gradually build strength to perform unassisted pull-ups.
How to do it
The Assisted Neutral Grip Pull Up is a beginner-friendly exercise that helps strengthen your back and arms. Using a neutral grip (palms facing each other) is more comfortable for your shoulders and allows you to gradually build strength to perform unassisted pull-ups.
8. Assisted Pull Up
SETS LOGGED720,994Back Strength40 mScoreBackAssisted Weight MachineThe Assisted Pull Up is an easier version of the standard Pull Up that helps strengthen your back, shoulders, and biceps. Using assistance, like a counterweight or resistance band, allows you to lift less of your body weight, making it perfect for beginners aiming to build strength for full Pull Ups.
How to do it
The Assisted Pull Up is an easier version of the standard Pull Up that helps strengthen your back, shoulders, and biceps. Using assistance, like a counterweight or resistance band, allows you to lift less of your body weight, making it perfect for beginners aiming to build strength for full Pull Ups.
9. Assisted Wide Grip Pull Up
SETS LOGGED171,928Back Strength75 mScoreBackAssisted Weight MachineThe Assisted Wide Grip Pull Up is a beginner-friendly exercise that strengthens your back muscles, particularly the lats. By using assistance, you can perform this exercise more easily while preparing for unassisted pull-ups. The wide grip helps focus on your back while minimizing bicep use.
How to do it
The Assisted Wide Grip Pull Up is a beginner-friendly exercise that strengthens your back muscles, particularly the lats. By using assistance, you can perform this exercise more easily while preparing for unassisted pull-ups. The wide grip helps focus on your back while minimizing bicep use.
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