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Pull exercises require a specific movement pattern including horizontal pulls like Rows and vertical pulls such as Pull Ups.

These exercises primarily target the Back and Biceps, catering to strength development and muscle growth.

Incorporating compound movements coupled with isolation exercises provides a balanced and effective workout approach.

This regimen is tailored to the PPL framework, optimizing training efficiency and exercise variety.

Frequently Asked Questions about Pull Day:

Can You Bench on a Pull Day?

You can bench on a pull day, but it’s not ideal. Bench press mainly works the chest, shoulders, and triceps, which are push muscles. A pull day focuses on the back and biceps. To keep your workout balanced, it’s better to save benching for push day.

Is a Deadlift a Push or a Pull?

The deadlift is considered a pull exercise. You lift the weight off the floor by pulling it up with your back, glutes, and hamstrings. Even though your legs help, the movement starts with a pull from the floor.

How Do I Set Up a Pull Day?

Start with a big compound lift like a deadlift or pull-up. Then do rowing exercises and bicep curls. Pick 4–6 exercises total, with 3–4 sets of each. Rest 60–90 seconds between sets, or longer for heavier lifts.

What Muscle Groups Are Targeted on Pull Day?

Pull day targets your back muscles, including the lats, traps, rhomboids, and rear deltoids. It also works the biceps and forearms. These muscles help you pull things toward your body.

How Do You Pull Your Back?

In training, “pulling your back” means using back muscles to do movements like rows or pull-ups. You’re not injuring it—you’re engaging muscles like the lats and traps to lift weight. Controlled movement and proper form help work the back safely.

Is a Pull Workout Back and Biceps?

Yes, a pull workout mainly targets the back and biceps. These muscles work together in pulling movements. You’ll often also work your forearms and rear shoulders as part of the session.

The 15 Best Pull Day Exercises

Ranked By

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

1. Cable Row
SETS LOGGED
6,108,322
Back Strength
98 mScore
Back
Row Cable
The Cable Row is an exercise that strengthens your back, shoulders, and biceps. It uses a cable machine for proper positioning and resistance control, helping you build muscle and strength in your upper body.
How to do it
The Cable Row is an exercise that strengthens your back, shoulders, and biceps. It uses a cable machine for proper positioning and resistance control, helping you build muscle and strength in your upper body.
Sets, Reps, Weight
1
8reps
55lbs
2
8reps
55lbs
3
8reps
55lbs
Full Video & Instructions
2. Dumbbell Row
SETS LOGGED
8,648,581
Back Strength
99 mScore
Back
Dumbbells
Flat Bench
The Dumbbell Row is a great exercise that strengthens your back, shoulders, and biceps while also engaging your core for stability. You can do this exercise using a flat bench and dumbbells, making it accessible even with limited equipment.
How to do it
The Dumbbell Row is a great exercise that strengthens your back, shoulders, and biceps while also engaging your core for stability. You can do this exercise using a flat bench and dumbbells, making it accessible even with limited equipment.
Sets, Reps, Weight
1
8reps
35lbs
2
8reps
35lbs
3
8reps
35lbs
Full Video & Instructions
3. Lat Pulldown
SETS LOGGED
8,113,246
Back Strength
100 mScore
Back
Lat Pulldown Cable
The Lat Pulldown is a great exercise for strengthening your back, shoulders, and biceps. It's similar to a Pull Up but is more stable, making it easier for beginners to control the movement and adjust the resistance.
How to do it
The Lat Pulldown is a great exercise for strengthening your back, shoulders, and biceps. It's similar to a Pull Up but is more stable, making it easier for beginners to control the movement and adjust the resistance.
Sets, Reps, Weight
1
8reps
70lbs
2
8reps
70lbs
3
8reps
70lbs
Full Video & Instructions
4. Pull Up
SETS LOGGED
3,756,760
Back Strength
89 mScore
Back
Pull Up Bar
Pull Ups are a challenging exercise that strengthens your back, shoulders, and biceps using just your body weight. Beginners can modify this exercise with assistance or weights for a more manageable workout.
How to do it
Pull Ups are a challenging exercise that strengthens your back, shoulders, and biceps using just your body weight. Beginners can modify this exercise with assistance or weights for a more manageable workout.
Sets, Reps, Weight
1
5reps
2
5reps
3
5reps
4
5reps
Full Video & Instructions
5. Barbell Curl
SETS LOGGED
5,529,638
Biceps Strength
96 mScore
Biceps
Barbells
The Barbell Curl is a great exercise that targets your biceps by isolating the muscle. Using a barbell helps keep your movements stable so you can focus on building strength without losing balance.
How to do it
The Barbell Curl is a great exercise that targets your biceps by isolating the muscle. Using a barbell helps keep your movements stable so you can focus on building strength without losing balance.
Sets, Reps, Weight
1
8reps
40lbs
2
8reps
40lbs
3
8reps
40lbs
Full Video & Instructions
6. Dumbbell Bicep Curl
SETS LOGGED
10,161,709
Biceps Strength
99 mScore
Biceps
Dumbbells
The Dumbbell Bicep Curl is a popular exercise that targets the biceps, helping to build strength and muscle. Using dumbbells allows for better control and range of motion, making it an effective choice for workouts.
How to do it
The Dumbbell Bicep Curl is a popular exercise that targets the biceps, helping to build strength and muscle. Using dumbbells allows for better control and range of motion, making it an effective choice for workouts.
Sets, Reps, Weight
1
8reps
25lbs
2
8reps
25lbs
3
8reps
25lbs
Full Video & Instructions
7. EZ-Bar Curl
SETS LOGGED
4,152,468
Biceps Strength
97 mScore
Biceps
EZ Bar
The EZ-Bar Curl is an exercise that focuses on strengthening your biceps. Using an EZ-Bar offers better stability and comfort for your wrists, making it easier to concentrate on lifting weights.
How to do it
The EZ-Bar Curl is an exercise that focuses on strengthening your biceps. Using an EZ-Bar offers better stability and comfort for your wrists, making it easier to concentrate on lifting weights.
Sets, Reps, Weight
1
8reps
40lbs
2
8reps
40lbs
3
8reps
40lbs
Full Video & Instructions
8. Hammer Curls
SETS LOGGED
8,921,793
Biceps Strength
98 mScore
Biceps
Dumbbells
Hammer Curls are a bicep exercise that involve turning your wrists for a more natural grip. This helps target the long head of the bicep while building muscle and strength.
How to do it
Hammer Curls are a bicep exercise that involve turning your wrists for a more natural grip. This helps target the long head of the bicep while building muscle and strength.
Sets, Reps, Weight
1
8reps
25lbs
2
8reps
25lbs
3
8reps
25lbs
Full Video & Instructions
9. Bent Over Barbell Row
SETS LOGGED
3,003,534
Back Strength
96 mScore
Back
Barbells
The Bent Over Barbell Row is an effective exercise for strengthening your back, shoulders, and arms. It uses a barbell for stability, helping you focus on building strength, making it a good introduction to more advanced lifting techniques.
How to do it
The Bent Over Barbell Row is an effective exercise for strengthening your back, shoulders, and arms. It uses a barbell for stability, helping you focus on building strength, making it a good introduction to more advanced lifting techniques.
Sets, Reps, Weight
1
8reps
60lbs
2
8reps
60lbs
3
8reps
60lbs
Full Video & Instructions
10. Chin Up
SETS LOGGED
1,940,326
Back Strength
54 mScore
Back
Pull Up Bar
Chin Ups are a bodyweight exercise that mainly works your back and biceps. They are performed on a pull-up bar with an underhand grip, helping you build strength and muscle mass.
How to do it
Chin Ups are a bodyweight exercise that mainly works your back and biceps. They are performed on a pull-up bar with an underhand grip, helping you build strength and muscle mass.
Sets, Reps, Weight
1
5reps
2
5reps
3
5reps
4
5reps
Full Video & Instructions
11. Hammerstrength High Row
SETS LOGGED
1,357,345
Back Strength
95 mScore
Back
Hammerstrength (Leverage) Machine (all forms)
The Hammerstrength High Row is an exercise that strengthens your back muscles. It uses a machine to help stabilize your movement, making it easier to focus on lifting weights properly.
How to do it
The Hammerstrength High Row is an exercise that strengthens your back muscles. It uses a machine to help stabilize your movement, making it easier to focus on lifting weights properly.
Sets, Reps, Weight
1
8reps
55lbs
2
8reps
55lbs
3
8reps
55lbs
Full Video & Instructions
12. Hammerstrength Iso Row
SETS LOGGED
1,388,040
Back Strength
95 mScore
Back
Hammerstrength (Leverage) Machine (all forms)
The Hammerstrength Iso Row is a back exercise that uses a specialized machine for better support and focus on your movements. This machine provides stability, allowing you to concentrate more on the effort rather than balancing yourself.
How to do it
The Hammerstrength Iso Row is a back exercise that uses a specialized machine for better support and focus on your movements. This machine provides stability, allowing you to concentrate more on the effort rather than balancing yourself.
Sets, Reps, Weight
1
8reps
60lbs
2
8reps
60lbs
3
8reps
60lbs
Full Video & Instructions
13. Machine Row
SETS LOGGED
1,784,270
Back Strength
97 mScore
Back
Row Machine
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.
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, Weight
1
8reps
55lbs
2
8reps
55lbs
3
8reps
55lbs
Full Video & Instructions
14. Shotgun Row
SETS LOGGED
1,315,194
Back Strength
92 mScore
Back
Hi-Lo Pulley Cable
Shotgun Row is a back exercise that uses a cable machine. It targets each side separately, helping to improve strength balance and add variety to your routine.
How to do it
Shotgun Row is a back exercise that uses a cable machine. It targets each side separately, helping to improve strength balance and add variety to your routine.
Sets, Reps, Weight
1
8reps
30lbs
2
8reps
30lbs
3
8reps
30lbs
Full Video & Instructions
15. Smith Machine Bent Over Row
SETS LOGGED
865,614
Back Strength
87 mScore
Back
Smith Machine
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.
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, Weight
1
8reps
55lbs
2
8reps
55lbs
3
8reps
55lbs
Full Video & Instructions

Best Pull Day Workouts & Exercises

About

Workout 1

Back, Biceps

Dumbbell Row

Barbell Curl

Dumbbell Bicep Curl

Cable Row

EZ-Bar Curl

Hammerstrength High Row

Take the guesswork out of training.

Workout 2

Back, Biceps

Lat Pulldown

Preacher Curl

Hammer Curls

Bent Over Barbell Row

Hammerstrength Iso Row

Reverse Barbell Curl

Workout 3

Back, Biceps

Pull Up

Seated Dumbbell Curl

Incline EZ-Bar Curl

Machine Row

Smith Machine Bent Over Row

Cross Body Hammer Curls

The 15 Best Pull Day Exercises

1. Cable Row

How to do it

2. Dumbbell Row

How to do it

3. Lat Pulldown

How to do it

4. Pull Up

How to do it

5. Barbell Curl

How to do it

6. Dumbbell Bicep Curl

How to do it

7. EZ-Bar Curl

How to do it

8. Hammer Curls

How to do it

9. Bent Over Barbell Row

How to do it

10. Chin Up

How to do it

11. Hammerstrength High Row

How to do it

12. Hammerstrength Iso Row

How to do it

13. Machine Row

How to do it

14. Shotgun Row

How to do it

15. Smith Machine Bent Over Row

How to do it

Alternative Workouts

Alternative Pull Day Workouts