Pull Day Workout: Complete Back and Bicep Training

Pull day builds the muscles that create a V-taper physique—wide lats, thick back, and impressive biceps. Here's how to structure an effective pull workout for maximum results.

What is Pull Day?

Pull day is part of the Push/Pull/Legs (PPL) split:

Push: Chest, shoulders, triceps
Pull: Back, biceps, rear delts (all pulling movements)
Legs: Quads, hamstrings, glutes, calves

This organization trains muscles that work together, allows high frequency, and provides optimal recovery.

Pull Day Muscle Groups

Back Muscles

Latissimus Dorsi (Lats)

Creates the "V-taper"
Trained through pulldowns and rows

Rhomboids and Middle Traps

Between shoulder blades
Trained through rows with squeeze

Lower Traps

Scapular depression
Pulldowns and face pulls

Erector Spinae

Lower back
Deadlifts, rows

Biceps

Assist all pulling movements
Direct work with curls

Rear Delts

Back of shoulders
Face pulls, reverse flys

Essential Pull Day Exercises

Vertical Pulling (Lats)

Pull-Up/Chin-Up

The king of back exercises
3-4 sets of 6-12 reps
Chin-up (palms toward you) = more biceps
Pull-up (palms away) = more lat focus

Lat Pulldown

Great for higher reps or if can't do pull-ups
3-4 sets of 8-12 reps
Wide grip for lat width

Horizontal Pulling (Thickness)

Barbell Row

Primary back thickness builder
3-4 sets of 6-10 reps
Keep core tight, don't round lower back

Dumbbell Row

Unilateral back builder
3-4 sets of 8-12 reps each arm
Great stretch at bottom

Seated Cable Row

Constant tension rowing
3-4 sets of 10-12 reps
Squeeze shoulder blades together

T-Bar Row

Heavy rowing variation
3-4 sets of 8-10 reps
Excellent for middle back

Deadlift (Optional on Pull Day)

Conventional or Romanian Deadlift

Full posterior chain
3-5 sets of 5-8 reps
Many put this on leg day—either works

Rear Delt Exercises

Face Pull

Essential for shoulder health and rear delts
3-4 sets of 15-20 reps
Light weight, squeeze at back

Reverse Fly

Rear delt isolation
3 sets of 12-15 reps
Dumbbells, cables, or machine

Bicep Exercises

Barbell Curl

Primary bicep builder
3-4 sets of 8-12 reps
Strict form, no swinging

Dumbbell Curl

Versatile curling option
3 sets of 10-12 reps
Alternating or simultaneous

Hammer Curl

Brachialis and forearm
3 sets of 10-12 reps
Neutral grip throughout

Incline Curl

Long head stretch
2-3 sets of 10-12 reps
Builds the bicep peak

Pull Day Workout Templates

Beginner Pull Day (45 Minutes)

| Exercise | Sets | Reps | |----------|------|------| | Lat Pulldown | 3 | 10-12 | | Seated Cable Row | 3 | 10-12 | | Dumbbell Row | 3 | 10 each | | Face Pull | 3 | 15 | | Barbell Curl | 3 | 10 | | Hammer Curl | 2 | 12 |

Intermediate Pull Day (60 Minutes)

| Exercise | Sets | Reps | |----------|------|------| | Pull-Up | 4 | 6-10 | | Barbell Row | 4 | 6-8 | | Seated Cable Row | 3 | 10-12 | | Lat Pulldown (Close Grip) | 3 | 10-12 | | Face Pull | 3 | 15-20 | | Barbell Curl | 3 | 10 | | Incline Dumbbell Curl | 3 | 12 |

Advanced Pull Day (75 Minutes)

| Exercise | Sets | Reps | |----------|------|------| | Weighted Pull-Up | 4 | 6-8 | | Barbell Row | 4 | 6-8 | | T-Bar Row | 3 | 8-10 | | Dumbbell Row | 3 | 10-12 | | Lat Pulldown | 3 | 12 | | Face Pull | 4 | 15 | | Reverse Fly | 3 | 12 | | Barbell Curl | 3 | 8 | | Hammer Curl | 3 | 10 | | Cable Curl | 2 | 15 |

Pull Day A & B (For PPL 6-Day Split)

Pull A (Vertical Emphasis) | Exercise | Sets | Reps | |----------|------|------| | Weighted Pull-Up | 4 | 6 | | Lat Pulldown | 3 | 10 | | Seated Cable Row | 3 | 10 | | Face Pull | 3 | 15 | | Barbell Curl | 3 | 10 | | Hammer Curl | 2 | 12 |

Pull B (Horizontal Emphasis) | Exercise | Sets | Reps | |----------|------|------| | Barbell Row | 4 | 6 | | T-Bar Row | 3 | 8 | | Dumbbell Row | 3 | 10 | | Lat Pulldown (Wide) | 3 | 12 | | Reverse Fly | 3 | 12 | | Incline Dumbbell Curl | 3 | 10 | | Cable Curl | 3 | 12 |

Quick Pull Day (30 Minutes)

| Exercise | Sets | Reps | |----------|------|------| | Pull-Up or Lat Pulldown | 3 | 8-10 | | Dumbbell Row | 3 | 10 each | | Face Pull | 2 | 15 | | Barbell Curl | 3 | 10 |

Pull Day Exercise Order

Optimal order:

Heavy compound first (pull-ups, barbell row, or deadlift)
Secondary back compounds (rows, pulldowns)
Isolation back work (straight-arm pulldown, etc.)
Rear delts (face pulls, reverse fly)
Biceps (curls)

Why this order?

Heavy lifts when fresh = better performance
Biceps assist back work—save them for last
Rear delts are smaller and recover faster

Building a Wider Back (Lat Focus)

For V-taper width, emphasize:

Pull-ups (wide grip)
Lat pulldowns (wide grip, pull to chest)
Straight-arm pulldowns
Pullovers

Key: Focus on driving elbows down and back, not just pulling with arms.

Building a Thicker Back (Row Focus)

For back thickness, emphasize:

Barbell rows
T-bar rows
Dumbbell rows
Chest-supported rows

Key: Squeeze shoulder blades together at the top of every row.

Progressive Overload on Pull Day

For pull-ups:

Build to 3x10 bodyweight
Then add weight (belt or dumbbell between feet)

For rows:

Add 5-10 lbs when you hit top of rep range
Maintain strict form as weight increases

For curls:

Add reps before weight
Small weight jumps (2.5-5 lbs)

Common Pull Day Mistakes

Mistake 1: Using Too Much Biceps Focus on pulling with elbows, not hands. Think "drive elbows back/down."

Mistake 2: Skipping Face Pulls Rear delts are crucial for shoulder health and posture. Do face pulls every pull day.

Mistake 3: Rounding Lower Back on Rows Keep core tight and back flat. Reduce weight if you're rounding.

Mistake 4: Not Enough Vertical Pulling Pull-ups/pulldowns build lat width. Don't skip them for rows only.

Mistake 5: Same Grip Every Exercise Vary grip width and type (overhand, underhand, neutral) to hit back from all angles.

Mistake 6: Curling Before Back Work Fatigued biceps limit your rows and pull-ups. Save curls for the end.

Pull Day Warm-Up

Before your first pulling exercise:

Arm circles: 20 each direction
Band pull-aparts: 15-20 reps
Band face pulls: 15 reps
Scapular pull-ups: 10 reps (hang and just retract shoulder blades)
Light lat pulldown: 15 reps
Warm-up sets: Gradually build to working weight

Mind-Muscle Connection for Back

Many people struggle to feel their back working. Tips:

Use straps: Grip fatigue shouldn't limit back training
Pre-exhaust: Start with straight-arm pulldowns to feel lats
Pause at contraction: Hold 1-2 seconds when back is squeezed
Lighter weight: Go light enough to feel every rep
Think "elbows": Drive elbows back, not hands

How Often to Do Pull Day

PPL 3-day: Once per week (minimum) PPL 6-day: Twice per week (optimal)

Training back 2x per week produces better results than once for most people.

Recovery between pull days: 48-72 hours minimum

Adjusting Pull Day for Weak Points

Narrow back (weak lats): More vertical pulling, wide grips Thin back (weak rhomboids/traps): More rowing, squeeze harder Weak biceps: Add a third curl variation, start with heavy curl Poor posture: Extra face pulls and rear delt work

Pull Day Tips

Use lifting straps for heavy rows and pulldowns—don't let grip limit back training
Full range of motion—stretch at bottom, squeeze at top
Control the negative—eccentric phase builds muscle
Retract shoulder blades before pulling
Rest 2-3 minutes between heavy compounds

Summary: Building the Perfect Pull Day

A complete pull day includes:

1-2 vertical pulls (pull-ups, pulldowns)
2-3 horizontal pulls (row variations)
1-2 rear delt exercises (face pulls, reverse fly)
2-3 bicep exercises (curl variations)

Train pull day 2x per week, focus on progressive overload, and prioritize mind-muscle connection. Your back and biceps will grow.

Pull heavy, squeeze hard, and build that V-taper.