Best Pull Day Workout | 15 Most Effective Exercise in 2023

The Pull Day workout targets the back of the body including the back muscles, Biceps, and even rear shoulders. This Pull Day activity includes exercises like Pull-ups, Pushdowns, Curls & many others that provide fast and effective results by building the bodies to extreme levels.

However, in this article, I have come up with 15 major pull day workout exercises that can easily strengthen your muscles, improve your body posture, and even enhance your overall athletic performance. Don’t forget to read all about them thoroughly until the end.

Also Read: Best Functional Exercises

15 Best Pull Day Workout:

The pull day workout exercises list includes all major tools at home, such as Dumbbells and leg exercises machines. Therefore, it is important to know about such exercises in case you want to work on your body muscles from an intermediate to an advanced level.

Just like these pull-day activities, the Push day workouts are also pretty popular for the lower body parts. Thus, it would be perfect for you to take your time and read this post-related article that I covered earlier on this website, as it will be greatly beneficial for you.

1. Pull-ups

Let’s start with the simplest workout on this list known as the Pullups. I would say that if you are a beginner, then it will be perfect for you to start with this specific exercise, as it would easily build your rear shoulder and strengthen the bicep muscles.

To perform this exercise, I would hang from a bar with palms facing away and pull up until the chin clears the bar, Lower back down, and repeat. The exercise strengthens your back, biceps, and forearms. This is a compound exercise that targets multiple muscle groups.

2. Chin-ups

Well, this is one is also a popular exercise, which is mainly performed by professional bodybuilders. It may be difficult at first, but, once you perform this workout thrice a day, it would automatically strengthen your forearm muscles and you can easily lift yourself against the bar.

In this exercise, I would hang from a bar with palms facing toward you and pull up until the chin clears the bar, Return to the ground, and repeat. Exercises like this strengthen backs, biceps, and forearms as well. Similar to pull-ups, but with a different grip that targets the biceps more.

3. Lat Pulldowns

In this workout, make sure to sit at a cable machine with a wide grip bar attached. Then slowly raise the bar back up after pulling it down to your chest. You will be able to develop your lats, biceps, and forearms as a consequence.

This exercise isolates the lats and helps to improve upper-body pulling strength. I also love doing these pull-ups at the gym, as they are not that complex and are quite fun to perform due to their fast and accurate results on the body.

4. Cable Rows

The Cable row depends upon a good-quality bench that can easily support the user as well as the added weight. I have got this bench at my home, but, you can also use them easily at any local gym around you.

To perform cable rows, use a cable machine with a narrow grip bar attached. Release the bar slowly after pulling it towards your chest. It makes sure that you are working properly on your upper back and biceps. This exercise helps to improve posture and upper body pulling strength.

5. Barbell Rows

The barbell rows are included in the weight lifting category, but they are specially made for the back muscles. As the users need to remain bent while holding this weight to make sure that it targets the back of the body.

Starting with an overhand grip on a barbell, hinge your hips and pull the bar towards your lower chest. Release slowly and repeat, as it enhances the upper and lower back biceps, and forearms. Back strength and posture can be improved with this exercise.

6. Seated Cable Rows

To start, Sit at a cable machine with a V-shaped handle attached. Pull the handle towards your chest, then slowly release it back out. Just like the cable rows, it also affects the upper and lower back biceps, and forearms. This exercise is similar to cable rows but with a different grip.

As the cable rows include the use of a simple grip, but, this one has a V-shaped one that targets the wrists as well. Therefore, I would recommend you to try this special exercise for fast, verstaile, efficient, and accurate results.

7. Inverted Rows

The inverted rows also work at a specific body angle under the bar at a certain machine. Honestly, It was pretty difficult for me to first bend my body to a specific angle and then lift the weight, as I was afraid that it can tear my muscles and do some other damage.

However, you should lay under a bar, grasp it with a neutral grip and pull your chest to the bar, lowering your chest down as you go. As a result, it Strengthens the upper back, biceps, and forearms. Moreover, This exercise can be performed with a bar or TRX straps and is great for building upper body strength.

8. Dumbbell Rows

Well, this one is considered the basic exercise for both professionals and beginners to start working on their chest and biceps. I also started my body-building journey through this exercise, as it was simple and easy to perform.

As an expert, I would say that place one knee and hand on a bench, with the other foot on the ground, and pull a dumbbell towards your lower chest. Reverse the process on the other side. In addition, it Boosts upper and lower back strength, biceps strength, and forearm strength.

9. Hammer Curls

Another basic body-building exercise that can easily be performed at home, gym, and any other place with the right equipment. Holding a dumbbell with each hand and curling it up to your shoulder is how you perform this exercise.

Just like all other exercises, it also strengthens the biceps and forearms. Moreover, This exercise targets the brachialis muscle, which helps to add thickness to the upper arm. So, make sure to try it, as it provides fast and accurate results.

10. Reverse Curls

These are quite the same as the simple curls, but the only difference is the use of a reverse wrist grip angle. As you have to roll up your fingers at the frontal rod of the weight bars and then lift it to your chest and shoulders.

The weight should be curled up toward your shoulders while holding a barbell or dumbbell with a pronated grip. Repeat the process after lowering down. However, it also strengthens the biceps and forearms. It targets the brachioradialis muscle in the forearm, which is part of the brachioradialis muscle group.

11. Cable Curls

Another curl on this list is the Cable curl which includes the use of a thin and strong cable attached to the weight. Now, all other steps are the same as they were in the regular curls. I would say that they are also quite significant for building biceps and forearms.

You will need a straight bar attached to a cable machine. Then slowly release the bar back down after curling it up towards your chest. Moreover, This exercise helps to isolate the biceps and is great for building arm strength.

12. Face Pulls

The faceups are the same thing as the face pulls, which include the use of a soft rope that stretches the face or neck to relax its muscles. However, don’t place this rope anywhere around your neck, or else you’ll not even have to chance to remorse on this step.

Thus, to perform this exercise, Attach a rope to a cable machine at face height. Pull the rope towards your face, then release it back out. It easily strengthens the rear shoulders, upper back, and forearms. Moreover, This exercise helps to improve posture and shoulder strength.

13. L-sit Pull-ups

Well, I consider this exercise one of the best ones on this list and is mainly performed by professionals. As for me, it was pretty hard to maintain the “L” shape while holding my weight on the weight bar.

However, according to what I have learned, you should hang from a bar with palms facing away and lift your legs straight out in front of you to form an “L” shape. Pull up until your chin clears the bar, then lower back down. Effects: Strengthens the back, biceps, and core muscles. This exercise challenges the entire body and improves grip strength.

14. Towel Pull-ups

At first, I thought that this Towel Pull up exercise is an armature activity, that is considered to be a great choice for the biceps and back. However, after performing this activity under a friend’s influence, I discovered its amazing effects and it impressed me a lot.

Thus, to perform this exercise, hang a towel over a pull-up bar and grasp each end with an overhand grip. Lower yourself back down after you have cleared the bar with your chin. Effects: Strengthens the back, biceps, and forearms. This exercise challenges grip strength and improves overall upper body strength.

15. Mixed Grip Pull-ups

These Mixed grip pullups are the same as the chin-ups, however, you have to keep both of your hands at a different grip. To begin, hold onto a bar and turn one palm away from you and one palm toward you. Then lower yourself down, pulling yourself until your chin clears the bar.

In the end, repeat with the opposite hand placement. This exercise strengthens the back, biceps, and forearms. In addition to strengthening the upper body, this exercise targets several muscle groups that are not targeted by regular pull-ups or chin-ups.

Frequently Asked Questions:

Final Verdict:

In this specific article, I have discussed the 15 best Pull Day workout exercises in detail according to my experience and the effects of such activities on the body. Moreover, I have also shared all the major techniques of performing these special pull-up exercises for fast, accurate, verstaile, and efficient results.

I would say that for beginners Chin-ups, Pull-ups, Sit-ups, and weight body curls are the best choice. Meanwhile, You can use all other exercises in case you have become a professional in this body-building field. In the end, I hope that you would like the information that I have provided you through this article.

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