Pull Day Workout — Free Back & Biceps Routine

This pull day workout is designed to build back thickness, lat width, and stronger arms in one efficient session. It combines vertical pulling, horizontal rowing, rear delt work, and direct biceps training. If you want better posture and a stronger upper body, this is one of the best templates to repeat weekly.

Übungen

Übung 1

Pull-up

Lats, Upper Back, Biceps, Core

4×max (goal: 6+) Sätze × Wdh.

2–3min Pause

Start from a dead hang. Retract shoulder blades to initiate. Use resistance band for assistance if needed.

Übung 2

Barbell Bent-Over Row

Lats, Rhomboids, Traps, Biceps

4×8 Sätze × Wdh.

2min Pause

Keep back straight, nearly parallel. Pull bar towards stomach.

Übung 3

Seated Cable Row

Mid Back, Lats, Rear Delts

3×10 Sätze × Wdh.

90s Pause

Sit upright. Pull handle toward stomach, retract shoulder blades. Don't lean back.

Übung 4

Face Pulls

Rear Delts, Upper Back, Rotator Cuff

3×15 Sätze × Wdh.

60s Pause

Pull rope to face level. Externally rotate shoulders at end. Use light weight.

Übung 5

Dumbbell Bicep Curl

Biceps

3×12 Sätze × Wdh.

60s Pause

Elbows pinned to sides. Rotate wrist as you curl for full contraction.

Übung 6

Hammer Curls

Brachialis, Biceps, Forearms

3×12 Sätze × Wdh.

60s Pause

Neutral grip throughout. Great for building overall arm thickness.

So machst du dieses Workout

Wärme dich 5–10 Minuten mit leichtem Cardio und dynamischen Mobilitätsübungen für die Zielmuskulatur auf.
Führe die Übungen in der angegebenen Reihenfolge durch, damit die größten Bewegungen deine meiste Energie erhalten.
Halte die Pausenzeiten ein, achte auf saubere Technik und brich jeden Satz 1–2 Wiederholungen vor Technikversagen ab.
Beende das Training mit einem kurzen Cool-down, lockerem Gehen und leichtem Stretching der trainierten Muskeln.

Häufig gestellte Fragen

What muscles does pull day target?

Pull day targets the back (lats, traps, rhomboids), rear deltoids, and biceps — all muscles involved in pulling movements.

Pull-ups vs lat pulldown — which is better?

Both are great. Pull-ups require more core stability and build more functional strength. Lat pulldowns allow precise weight control and are more beginner friendly.

How do I progress my pull-ups?

Use a resistance band for assistance, do negatives (jump up and lower slowly), or use the lat pulldown machine and gradually increase weight.

Tracke dieses Workout in der FitPlanner App. Kostenlos.

Lade FitPlanner herunter, um Sätze zu protokollieren, Lieblingspläne zu speichern und deinen Fortschritt Einheit für Einheit zu verfolgen.

Pull Day Workout: Back & Biceps

Übungen

Pull-up

Barbell Bent-Over Row

Seated Cable Row

Face Pulls

Dumbbell Bicep Curl

Hammer Curls

So machst du dieses Workout

Häufig gestellte Fragen

What muscles does pull day target?

Pull-ups vs lat pulldown — which is better?

How do I progress my pull-ups?

Tracke dieses Workout in der FitPlanner App. Kostenlos.

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