Best Pull Day Workout: 12 Exercises for Strength
Best Pull Day Workout: 12 Exercises for Strength
Sep 8, 2016
powerliftingtechnique.com
Your Pull Day workout should be structured to effectively target all pulling muscles for balanced growth and strength! Here’s how to design an optimal pull session: 🔹 Muscles Targeted in Pull Day: ✅ Latissimus Dorsi – Main muscle for back width ✅ Trapezius (Upper, Middle, Lower) – Supports posture & scapular movement ✅ Rhomboids – Helps retract the scapula for better back engagement ✅ Rear Delts – Important for shoulder stability & upper back aesthetics ✅ Teres Major – Assists in shoulder adduc
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Full Pull Day Workout Guide ⬇️ Pick one exercise from each category 💪🏼 Back Exercises ⬇️ Lats and Upper Back: ▪️Wide Grip Pull-Ups ▪️Wide Grip Lat Pulldown ▪️Half-Kneeling Lat Pulldown ▪️Single Arm Lat Pulldown Lats and Mid Back: ▪️Chest Supported Dumbbell Row ▪️Tripod Row ▪️V-Bar Cable Row ▪️Single Arm Cable Row Upper Back: ▪️Chest Supported T-Bar Row ▪️Wide Grip Cable Row ▪️Chest Supported Dumbbell High Row ▪️Dumbbell Meadow Row Traps: ▪️Incline Shrug ▪️Face Pulls ▪️Smith Machine Shrug ▪️Sta
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⚡️The Ultimate Workout Split ⬇️ Monday: push day 1: bench press and dips Tuesdays: pull day 1: barbell rows (bent over and Pendlay) Wednesday: leg day 1: big squat day Thursday: push day 2: overhead press and sometimes incline Friday: pull days 2: wide grip pull-ups Saturday: leg day 2: Romanian dead lifts and calf raises Sunday: “rest” This has worked wonders for me. Give it a try if you haven’t done anything like it and need to shock the system! More: • The Ultimate Workout Split 📕 • The Fitn
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