11 Best Pull Exercises: Pull Training Plan

11 Best Pull Exercises: Pull Training Plan

Throughout the twelve years I have spent in my profession as a personal trainer, I have been asked many times about the best exercises for each muscle group.

Today I am answering the question what are the best pull exercises?

If you’re all about boosting your strength through resistance training, you absolutely need to incorporate pull exercises into your routine, especially if you’re already rocking those push workouts.

Pull exercises target the muscles in your back and biceps, which serve as the perfect counterbalance to the chest and triceps muscles you engage during push workouts.

In this piece, I’m going to break down what pull exercises entail and explain why they deserve a prime spot in your training schedule.

I’ll also provide you with a selection of pull exercises and a sample pull workout at the end of the article to kickstart your journey.

Without further ado, let’s take a deeper look at the best pull exercises.

What Are Pull Exercises and a Pull Day?

Pull movements involve pulling a weight towards your body, primarily targeting muscles like the posterior deltoids, forearms, biceps, and back.

You can execute pull exercises using a variety of equipment, such as dumbbells, cables, resistance bands, barbells, and machines.

Not forgetting highly effective bodyweight exercises like pull-ups—they can be a game-changer.

Now, let’s take a look at the concept of a pull day…

A pull day is a workout session dedicated solely to pull exercises.

While some hamstring exercises may also fall under the pulling category, a pull day typically focuses on upper-body pulling exercises.

Pull days are often incorporated into training programs that follow a push-pull-legs (PPL) split.

This split allows for concentrated focus on specific muscle groups during each session, maximising training volume and promoting hypertrophy.

While pull days are commonly associated with muscle tissue development, they can also be integrated into strength-focused workouts.

The Benefits of Pull Exercises

Pull exercises offer a range of benefits that contribute to overall health and fitness:

Back development: By engaging the back muscles, pull exercises help shape and strengthen your physique. This is especially beneficial for individuals who spend long hours sitting at an office, as it can counteract the effects of weakened upper back muscles and postural imbalances.

Improved strength and mobility: Incorporating pull workouts into your routine can lead to gains in muscle strength and mobility. This not only supports everyday movements but also enhances performance in activities that require lifting heavy objects and performing compound lifts with proper posterior muscle recruitment.

Engaging multiple muscle groups: Pull exercises are compound movements that recruit multiple muscle groups simultaneously. This comprehensive muscle activation can contribute to greater strength gains and improved cardiovascular fitness.

Best Pull Exercises

Ready to level up your back and bicep training? Here are some top-notch pull exercises that will target those muscles and give them the workout they deserve…

Lat Pulldowns (Back Exercise)

Let’s target those impressive latissimus dorsi muscles, commonly known as the “lats.”

These muscles reside just beneath the armpits, spanning across and down the back.

With this exercise, we’ll isolate the back muscles, allowing us to focus specifically on them without exhausting the biceps or triceps.

This back-focused movement is performed at a workstation equipped with adjustable resistance, typically using plates.

How to perform lat pulldowns:

Grasp the bar with a wide overhand grip, knuckles facing up.
Pull the bar down until it reaches approximately chin level.
Exhale as you perform the downward motion.
Keep your upper torso stationary and feet flat on the floor.
Engage your abs and squeeze your shoulder blades together.
Return the bar to the starting position in a controlled manner.
Avoid letting the bar crash into the weight plates.
Complete for the desired number of repetitions.

Pull-ups & Assisted Pullups (Back Exercise)

The pull-up exercise is a fantastic way to target your latissimus dorsi (lats), the large muscles located behind your arms.

However, it also engages various muscles in your chest, upper back, shoulders, and even your abs for stabilization.

How to perform pull-ups:

Begin by exhaling as you pull yourself up, aiming to bring your chin level with the bar. This movement primarily engages your back muscles.
Pause briefly at the top of the movement to maximize the contraction of the targeted muscles.
Lower yourself down while inhaling, ensuring your elbows fully extend until your arms are straight.
Repeat the movement without allowing your feet to touch the floor, maintaining tension in your muscles.
Continue performing the desired number of repetitions as determined by your workout routine.

By incorporating pull-ups into your training regimen, you’ll enhance upper body strength, support everyday activities, and contribute to achieving good posture.

Remember to maintain proper breathing throughout the exercise for optimal results.

Assisted Pull-ups (Back Exercise)

Assisted pull-ups are an excellent way to develop strength, refine your technique, and establish proper body positioning.

Although these variations may not provide the same level of strength as regular pull-ups, they still contribute to muscle development and target the same muscle groups.

Additionally, you can work on building grip strength, enhancing stability, and refining your form.

How to perform assisted pull-ups:

Stand in front of the assisted pull-up machine.
Grasp the handles using an overhand grip slightly wider than your shoulders.
Step onto the foot bar or platform provided.
Pull your body up, ensuring your chin rises slightly above your hands.
Lower your body back down to the starting position in a slow and controlled manner.

Barbell Rows (Back Exercise)

The barbell row is a versatile exercise that primarily targets the back muscles but also engages muscles throughout the body.

It works the middle and upper back, including the latissimus dorsi, rhomboids, trapezius, and posterior deltoids, as well as the biceps.

Additionally, it requires activation of the core, glutes, erector spinae, and hamstrings for stabilization.

The barbell high row offers benefits for bodybuilders, strength training athletes, and individuals seeking greater ease and stability in their daily activities.

How to Perform Barbell Rows:

Begin by slightly bending your knees and leaning forward, hinging at the hips while pushing your glutes back.
Reach down and securely grip the barbell with an overhand grip, maintaining a strong and flat back posture with bent knees.
Keep a neutral gaze, avoiding excessive downward or upward neck movement.
Position your hands on the bar at shoulder-width apart, with your shoulders slightly higher than your hips.
Exhale as you engage your shoulder blades and middle back muscles, pulling the barbell towards your torso.
Lift your elbows up and diagonally back, while maintaining core engagement.
At the peak of the movement, lightly touch the barbell to the area at the bottom of your ribcage.
Slowly and in a controlled manner, release the barbell back down until your arms are fully extended.
Repeat the exercise for the desired number of repetitions

Close Grip Seated Cable Row (Back Exercise)

How to Perform Close Grip Seated Cable Rows

The seated cable row is a compound exercise that primarily targets the back muscles, including the latissimus dorsi (lats) and the rhomboid muscles between the shoulder blades.

It also engages the trapezius muscles, forearm muscles, and upper arm muscles (biceps and triceps) as dynamic stabilizers.

Additionally, the hamstrings and gluteus maximus contribute as stabilizing muscles.

This exercise is performed on a weighted horizontal cable machine with a bench and footplates, making it a versatile choice for developing the back and forearm muscles.

How to Perform Close Grip Seated Cable Rows:

Pull the handle and weight back toward your lower abdomen, focusing on minimizing the use of momentum by avoiding excessive backward movement of the torso.
Target the middle to upper back muscles by maintaining a straight back and squeezing your shoulder blades together as you row. Keep your chest out throughout the movement.
Return the handle forward under tension, allowing it to reach full stretch while keeping your back straight, even though it is flexed at the hips.
Repeat the exercise for the desired number of repetitions, maintaining proper form and control throughout the entire range of motion.

Seated Row Machine (Back Exercise)

The Seated Machine Row is a widely practised exercise, particularly suitable for beginners, that targets the back muscles.

The movement resembles other rowing variations, where you maintain an upright upper body and pull the weight towards you.

This exercise offers the advantage of a guided machine movement, resulting in a lower potential for errors compared to free training. It provides a safe and controlled environment for effective back training.

How to Perform Seated Row Machine:

Sit on the machine, facing the chest pad.
Adjust the seat height so that you can comfortably reach the handles with extended arms and minimal inclination.
Set the distance of the chest pad so that your upper body presses against it, allowing you to reach the handles with straight arms and pulled shoulders using your fingertips.
Bend your shoulders slightly forward and grab the handles with your preferred grip.
Straighten your upper body and pull your shoulder blades back, maintaining a slight bend in your arms.
Pull the handles towards your upper body, following the predetermined movement of the machine. Keep your elbows close to your body, depending on your grip.
Pull the handles as far back as your musculoskeletal system or the machine allows, maintaining controlled movement.
Slowly and in a controlled manner, return the handles and weight to the starting position while keeping your shoulder blades engaged throughout the exercise.

Straight Arm Pulldown (Back Exercise)

The straight-arm pulldown is a standing variation of the lat pulldown exercise where you keep your elbows fully extended throughout the movement.

It specifically targets the latissimus dorsi muscle by engaging it through a long range of motion.

This exercise is beneficial for those who struggle to activate their back muscles during conventional pulldown exercises.

By focusing on lat development, the straight-arm pulldown helps enhance the overall strength and appearance of the back.

It offers an effective alternative to effectively engage the lats and improve muscle activation.

How to Perform Straight Arm Pulldowns:

Attach a wide grip handle to a cable stack and stand in a stable position.
Grasp the handle with a pronated grip (double overhand) at shoulder width.
Lean slightly forward by hinging at the hips.
Keep a slight bend in the elbows and initiate the movement by depressing the shoulder blades and extending the shoulders.
Pull the bar down towards your thighs until you feel a full contraction in the lats.
Slowly and with control, return the bar to the starting position.
Repeat the exercise for the desired number of repetitions, focusing on maintaining proper form and control throughout the movement.

Barbell Curls (Biceps Exercise)

The barbell curl offers the advantage of being able to handle heavier weights compared to other biceps exercises, making it crucial for muscle growth.

This classic exercise has maintained its reputation over the years, just as it did when bodybuilding legends Arnold Schwarzenegger and Lou Ferrigno performed countless repetitions.

How to Perform Barbell Curls:

Grasp a barbell or Olympic bar with an underhand grip, hands positioned at shoulder width apart and palms facing up.
Stand straight with your feet together (you may choose to place one foot back for better stability) and maintain a straight back, while fully extending your arms.
Ensure that the barbell is not touching your body.
Keep your eyes facing forward, elbows tucked in close to your sides, and your body motionless.
Slowly curl the barbell upward, maintaining control throughout the movement.
Squeeze your biceps tightly at the top of the movement.
Lower the barbell back down to the starting position in a slow and controlled manner.
Repeat the exercise for the desired number of repetitions, maintaining proper form and focusing on the contraction of the biceps.

Incline Dumbbell Biceps Curls (Biceps Exercise)

The incline dumbbell curl is an effective exercise variation for building larger biceps. By adjusting the incline angle, you can modify the range of motion to target different aspects of the biceps muscle.

During the incline dumbbell curl, the negative portion of the exercise is elongated, resulting in a deeper stretch of the biceps muscle tissue. This can enhance the effectiveness of the exercise for muscle growth.

Dumbbell curl variations, including the incline dumbbell curl, are particularly popular among individuals focused on improving aesthetics. While these exercises may not directly translate to maximum strength gains, they can contribute to overall arm development.

How to Perform Incline Dumbbell Curls:

Position an incline bench at an angle of approximately 55-65 degrees.
Sit upright on the bench with your back against the pad.
Hold the dumbbells with a supinated grip (palms facing up).
Keep your elbows close to your sides and maintain proper breathing technique.
Curl both dumbbells towards your shoulders, focusing on contracting the biceps.
Slowly lower the weights back to the starting position with control.
Repeat the movement for the desired repetitions, maintaining proper form throughout the exercise.

Face Away Cable Curls (Biceps Exercise)

To maximise your arm growth potential, consider adding the face-away cable curls exercise.

By incorporating face-away cable curls, you target the biceps in the lengthened position, which is often overlooked in many pulling exercises. This exercise can help improve bicep strength and contribute to overall arm growth.

How to Perform Face Away Cable Curls:

Set up a cable machine with an adjustable pulley at a low height.
Stand facing away from the cable machine and hold the handle attachment with an underhand grip.
Step forward to create tension in the cable and position your arm fully extended, with your shoulder slightly back and your elbow close to your side.
Keep your upper arm stationary and curl the handle attachment towards your shoulder, focusing on squeezing your bicep at the top of the movement.
Slowly lower the handle attachment back to the starting position, allowing a deep stretch in your bicep.
Repeat for the desired number of repetitions, maintaining control and proper form throughout the exercise.

Dumbbell Drag Curl (Biceps Exercise)

The dumbbell drag curl is an effective exercise for building bicep muscles and minimizing the use of momentum during the movement.

It involves pulling the barbell or dumbbell up along the front of the body while keeping the elbows back and close to the body.

Incorporating the dumbbell drag curl into your bicep workout can help target the muscles in a unique way and serve as an effective finisher for your training session.

Focus on maintaining proper form and performing the exercise in a controlled manner for optimal results.

How to Perform Dumbbell Drag Curls:

Select the desired weight dumbbells from the rack and stand with your feet shoulder-width apart.
Hold the dumbbells with a supinated grip (palms facing up) and bring them to your sides, keeping them close to your body.
Take a deep breath and begin curling the dumbbells directly up the front of your body.
As you lift, allow your elbows to drift slightly behind your body, ensuring the weights stay close to your body throughout the movement.
Continue the curl until your biceps are fully contracted.
Slowly lower the weights back down to the starting position, maintaining control.
Repeat the exercise for the desired number of repetitions.

Example Pull Training Plan For Beginners

Below is a sample training plan for your next pull workout, with a focus on back and bicep exercises.

Warm-up:
- 5-10 minutes of light cardiovascular exercise, such as brisk walking or cycling, to increase blood flow and warm up your muscles.
Back Exercises:
- Lat Pulldowns: 3 sets of 10-15 repetitions
- Seated Row Machine: 3 sets of 10-15 repetitions
- Assisted Pull-ups: 3 sets of 10-15 repetitions
Biceps Exercises:
- Barbell Curls: 3 sets of 10-15 repetitions
- Incline Dumbbell Curls: 3 sets of 10-15 repetitions
- Face Away Cable Curls: 3 sets of 10-15 repetitions

Ensure that the weights you choose for your exercises provide a challenge while still allowing you to maintain proper form.

If you can comfortably perform 15 repetitions, consider increasing the weight for the next set.

Conversely, if you struggle to complete 10 repetitions, decrease the weight for the next set.

Remember, it’s important to prioritise proper form over lifting heavy weights for the sake of ego.

Take adequate rest between sets, ranging from 40 seconds to 1 minute, to allow for sufficient recovery.

Keep in mind that this training plan serves as a sample, and you have the flexibility to adjust sets, repetitions, and exercises based on your fitness level and preferences.

Don’t forget to incorporate rest days into your workout routine to give your muscles time to recover and prevent overtraining.

Listen to your body, stay hydrated, and always maintain proper form throughout your exercises.

Thanks for checking out ‘best pull exercises’.

Keep pushing.

Speak soon.

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