The Perfect Pull Workout for Growth

The best pull workout for developing back muscles

Here, I’ll cover a sample pull workout to now target the various back muscles, the biceps, and the rear delts.

First off, it’s important you understand the overall setup of this pull day workout. The first 4 exercises will rotate between vertical pulling movements and horizontal rowing movements. It’s beneficial to rotate from one to the other throughout the workout to not only work our back muscles from different angles, but to also avoid overstaining stabilizer muscles. 

In second time, we'll do 3 accessory movements to work the smaller muscle groups.

We’ll then finish the workout off with a abs circuit who works the abs as a whole!

Pull up
12 to 15 reps
40'' rest
3 sets 

Variation
Band Assisted Pull-Up 
12 to 15 reps
40'' rest
3 sets 

Supinated row
12 to 15 reps
40'' rest
3 sets 

Cable row
15 to 20 reps
3 to 4 sets
45'' after each side

Lower Back Extension
15 to 20 reps
3 to 4 sets
45'' rest

1st Biset:

High row
Rear Delt Pull
45'' rest after the 2 exercises 
3 to 4 sets

Concentration curl
15 to 20 reps
45'' rest
3 to 4 sets

Incline biceps curl
12 to 15 reps
45'' after each side
3 to 4 sets

Abs Circuit

Suspended Leg Raises
12 to 20 reps
Dumbbell oblique crunch
20 to 25 reps
Plank variation
15 reps per side
Repeat the circuit 3 to 4 times