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.

Exercises

Exercise 1

Pull-up

Lats, Upper Back, Biceps, Core

4×max (goal: 6+) Sets × Reps

2–3min Rest

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

Exercise 2

Barbell Bent-Over Row

Lats, Rhomboids, Traps, Biceps

4×8 Sets × Reps

2min Rest

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

Exercise 3

Seated Cable Row

Mid Back, Lats, Rear Delts

3×10 Sets × Reps

90s Rest

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

Exercise 4

Face Pulls

Rear Delts, Upper Back, Rotator Cuff

3×15 Sets × Reps

60s Rest

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

Exercise 5

Dumbbell Bicep Curl

Biceps

3×12 Sets × Reps

60s Rest

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

Exercise 6

Hammer Curls

Brachialis, Biceps, Forearms

3×12 Sets × Reps

60s Rest

Neutral grip throughout. Great for building overall arm thickness.

How to do this workout

Warm up for 5–10 minutes with light cardio and a few dynamic mobility drills for the muscles you are about to train.
Complete the exercises in the order listed so the biggest movements get your best energy and focus.
Respect the listed rest periods, keep technique strict, and stop each set 1–2 reps before form breaks.
Finish with a short cool-down, easy walking, and light stretching for the muscles you just trained.

Frequently asked questions

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.

Track this workout in the FitPlanner app. It's free.

Download FitPlanner to log sets, save favorite routines, and follow your progress from session to session.

Pull Day Workout: Back & Biceps

Exercises

Pull-up

Barbell Bent-Over Row

Seated Cable Row

Face Pulls

Dumbbell Bicep Curl

Hammer Curls

How to do this workout

Frequently asked questions

What muscles does pull day target?

Pull-ups vs lat pulldown — which is better?

How do I progress my pull-ups?

Track this workout in the FitPlanner app. It's free.

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