Pull workouts center on back, biceps, and rear-shoulder moves like rows, pull-ups, and pulldowns for balanced upper-body strength.
If you’re building an upper-body plan, pull training is half the puzzle. These sessions train the lats, traps, rhomboids, rear delts, biceps, and forearms with movements that bring weight toward you. Below you’ll find clear exercise lists, form cues, ready-to-use templates, and smart programming tips that make your next pull day effective and repeatable.
What Are Some Pull Workouts For Back And Biceps?
A solid pull workout blends one hip-hinge or heavy row, one vertical pull, one horizontal pull, one rear-deltoid move, and one or two arm finishers. Here’s a framework you can run today:
- Heavy Anchor: Conventional deadlift, Romanian deadlift, or chest-supported row
- Vertical Pull: Pull-up, chin-up, or lat pulldown
- Horizontal Pull: Barbell row, one-arm dumbbell row, or seated cable row
- Rear-Delt/Scapular: Face pull, reverse fly, or band pull-apart
- Arm Finisher: Barbell curl, incline dumbbell curl, hammer curl
Pull Exercises And Muscles Worked
Use this quick reference to pick the right mix. Start with one choice from the first three rows, then add rear-delt and arm work.
| Exercise | Main Muscles | Difficulty |
|---|---|---|
| Conventional Deadlift | Spinal erectors, lats, traps, glutes, hamstrings | High |
| Romanian Deadlift | Hamstrings, glutes, lats as stabilizers | Medium |
| Pull-Up / Chin-Up | Lats, biceps, lower traps, forearms | High (bodyweight) |
| Lat Pulldown | Lats, biceps, mid/low traps | Medium |
| Barbell Bent-Over Row | Lats, rhomboids, traps, rear delts | Medium-High |
| One-Arm Dumbbell Row | Lats, rhomboids, rear delts | Medium |
| Seated Cable Row | Lats, mid traps, rhomboids, biceps | Medium |
| Face Pull | Rear delts, external rotators, mid/low traps | Low-Medium |
| Reverse Fly (Dumbbell/Cable) | Rear delts, rhomboids | Low-Medium |
| Hammer Curl | Biceps brachialis, brachioradialis | Low |
| EZ-Bar Curl | Biceps brachii | Low |
Why Pull Work Matters
Balanced pulling keeps shoulders happy, posture tidy, and grip strong. Your push days get better when your back can stabilize the bar. Heavy rows and pulldowns also help beginners progress to unassisted pull-ups.
Form Keys That Pay Off
Set The Scaps
Before you pull, think “chest tall, ribs down, shoulder blades glide.” Locking the scaps back and down at the setup, then letting them move through the pull, builds cleaner mechanics and takes stress off the shoulder joint. For deeper context on shoulder-blade motion during back work, see this concise cueing overview from ACE.
Pick A Vertical And A Horizontal
Vertical pulls (pull-up, pulldown) emphasize shoulder adduction and extension. Horizontal pulls (rows) emphasize retraction. Mix both to cover the major functions of the back.
Grip Choices Change The Feel
Neutral or underhand grips often recruit elbow flexors more, while wider overhand grips bias the lats and upper back differently. Technique notes for the lat pulldown and grip effects are summarized by NASM.
Sample Pull Day Templates
Beginner (40–50 Minutes)
- Lat Pulldown — 3×8–10
- Seated Cable Row — 3×10–12
- Dumbbell Reverse Fly — 3×12–15
- Hammer Curl — 2–3×10–12
Use a load that leaves 1–2 reps in reserve on each set. Rest 60–90 seconds between sets.
Intermediate (55–70 Minutes)
- Barbell Bent-Over Row — 4×6–8
- Pull-Up (assisted as needed) — 3–4×AMRAP in good form
- One-Arm Dumbbell Row — 3×8–10/side
- Face Pull — 3×12–15
- EZ-Bar Curl — 3×8–12
Rest 90–150 seconds on the first two lifts; 60–90 seconds on the rest.
Strength-Biased (Heavy Anchor First)
- Conventional Deadlift — 5×3
- Weighted Pull-Up — 4×4–6
- Chest-Supported Row — 4×6–8
- Reverse Fly — 3×12
- Barbell Curl — 3×6–8
Keep bar path tight on deadlifts. Brace the trunk on each rep. Pull-ups start from a dead hang and finish with chin over the bar.
Weekly Scheduling And Volume
Most lifters thrive on two pull sessions per week within a push/pull/legs or upper/lower split. General resistance-training frequency guidance for adults appears in the American College of Sports Medicine recommendations (ACSM guideline).
How Many Sets Per Muscle?
As a starting place, 10–16 hard sets per week for the back, plus 6–10 for biceps and rear delts, works for many trainees. Spread this across one or two pull days. Keep 1–3 reps in reserve on most sets and push closer on the final set for a lift.
Rest Periods That Help Performance
Short rests can sap strength. Longer rests help you keep reps crisp when loads rise; this approach is echoed in National Strength and Conditioning Association material on inter-set recovery (NSCA rest intervals).
Technique Pointers For Popular Pulls
Lat Pulldown
- Setup: Knees locked under pads, chest tall, ribs down.
- Pull: Drive elbows to the ribs; bar to upper chest. No yanking.
- Finish: Pause briefly; control the return to a full stretch.
Barbell Bent-Over Row
- Setup: Hinge to a flat back, shins near vertical, eyes on the floor.
- Pull: Lead with the elbows toward the hips. No torso heave.
- Finish: Pause with shoulder blades squeezed; lower under control.
Pull-Up / Chin-Up
- Setup: Full hang, abs tight, legs quiet.
- Pull: Drive elbows down; keep neck neutral.
- Finish: Chin clears the bar; avoid shrugging at the top.
Face Pull
- Setup: Cable at eye level, rope attachment, thumbs leading.
- Pull: Elbows high; think “spread the rope.”
- Finish: Hands near temples; feel rear delts, not low back.
Plug-And-Play Pull Workouts
Use these quick layouts when time is tight. Rotate A and B across the week.
Pull A (45 Minutes)
- Chest-Supported Row — 4×8
- Lat Pulldown — 3×10
- Reverse Fly — 3×12–15
- Hammer Curl — 3×10–12
Pull B (45 Minutes)
- Romanian Deadlift — 4×6–8
- Pull-Up — 4×AMRAP
- Seated Cable Row — 3×10–12
- EZ-Bar Curl — 3×8–10
Load, Reps, And Rest By Goal
Match your target to your scheme. Keep form tight before chasing heavier plates.
| Goal | Sets × Reps | Suggested Rest |
|---|---|---|
| Strength | 4–6 × 3–6 (heavy) | 2–3 min |
| Muscle Size | 3–5 × 6–12 (moderate) | 90–120 sec |
| Strength-Endurance | 2–4 × 12–20 (light-moderate) | 45–75 sec |
| Skill / Pull-Up Practice | 4–6 × sub-max bodyweight | 90–150 sec |
| Grip Focus | 3–4 × 8–12 carries/curls | 60–90 sec |
Progression That Keeps You Moving
- Add a rep to each set each week until you hit the top of the range, then raise the load 2–5% and reset to the low end.
- Cycle grips: overhand, neutral, underhand on rows and pulldowns to hit different fibers and keep elbows happy.
- Level up pull-ups with negatives, band-assisted work, and isometric holds at the top.
- Use straps sparingly on heavy rows or deadlifts to keep forearms from limiting back work.
Common Mistakes To Avoid
- Heaving the torso on rows. If the chest shoots up to start the pull, the load is too high. Lower it and keep the hinge angle steady.
- Half reps on pulldowns. Let the shoulders reach overhead at the top for a clean stretch; then pull to the upper chest.
- Grip fatigue too early. Place curls or hammer-grip carries last so your back work stays crisp.
- Skipping rear delts. A few sets of face pulls or reverse flys keep shoulders tracking well.
Complete 12-Week Pull Day Plan
Weeks 1–4
Anchor with a chest-supported row and a pulldown. Add reverse flys and curls. Build reps each week.
Weeks 5–8
Swap the row for a barbell variant and the pulldown for pull-ups. Add a hammer-grip finisher. Start using a small weight belt or add reps.
Weeks 9–12
Introduce Romanian deadlifts on Day 1 and keep pull-ups on Day 2. Deload in Week 12 by cutting total sets in half.
Who Should Use A Pull Split?
Most lifters who train three to six days weekly can benefit. If you’re brand new, two full-body days with one “pull bias” section each day works well. If you like upper/lower, place one vertical and one horizontal pull on upper days, and add hinge work on lower days.
Answering The Search: What Are Some Pull Workouts?
People type “what are some pull workouts?” because they want a simple menu. Here’s one you can run right now:
- Five-Move Classic: Barbell row, pull-up or pulldown, one-arm row, face pull, EZ-bar curl
- Minimal Kit: Dumbbell RDL, single-arm dumbbell row, band face pull, dumbbell curl
- Cable-Only: Seated row, lat pulldown, reverse fly, rope hammer curl
- Bodyweight: Inverted row, pull-up or chin-up, band pull-apart, towel curl
Those lineups match the patterns you need while staying time-friendly and joint-friendly.
Safety And Smart Effort
Warm up with light rows and pulldowns before heavy sets. Keep a flat back on hinges and rows, and stop a set when rep speed drops hard or form drifts. If something pinches, change the grip or range and reassess.
Wrap-Up
Pull training builds a strong back, sturdy elbows, and powerful grip. Mix a heavy anchor, a vertical pull, a horizontal pull, rear-delt work, and a curl finisher. Use the tables above to match reps and rest to your goal, rely on clean technique, and progress week by week. When someone asks, “what are some pull workouts?” point them here and get to work.