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.

Ejercicios

Ejercicio 1

Pull-up

Lats, Upper Back, Biceps, Core

4×max (goal: 6+) Series × Rep.

2–3min Descanso

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

Ejercicio 2

Barbell Bent-Over Row

Lats, Rhomboids, Traps, Biceps

4×8 Series × Rep.

2min Descanso

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

Ejercicio 3

Seated Cable Row

Mid Back, Lats, Rear Delts

3×10 Series × Rep.

90s Descanso

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

Ejercicio 4

Face Pulls

Rear Delts, Upper Back, Rotator Cuff

3×15 Series × Rep.

60s Descanso

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

Ejercicio 5

Dumbbell Bicep Curl

Biceps

3×12 Series × Rep.

60s Descanso

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

Ejercicio 6

Hammer Curls

Brachialis, Biceps, Forearms

3×12 Series × Rep.

60s Descanso

Neutral grip throughout. Great for building overall arm thickness.

Cómo realizar este entrenamiento

Calienta durante 5–10 minutos con cardio ligero y algunos ejercicios de movilidad dinámica para los músculos que vas a trabajar.
Realiza los ejercicios en el orden indicado para que los movimientos más exigentes reciban tu mejor energía.
Respeta los tiempos de descanso, mantén la técnica estricta y detén cada serie 1–2 repeticiones antes de fallar.
Termina con un enfriamiento breve: camina suavemente y estira los músculos que acabas de trabajar.

Preguntas frecuentes

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.

Registra este entrenamiento en la app FitPlanner. Es gratis.

Descarga FitPlanner para registrar series, guardar tus rutinas favoritas y seguir tu progreso de sesión en sesión.

Pull Day Workout: Back & Biceps

Ejercicios

Pull-up

Barbell Bent-Over Row

Seated Cable Row

Face Pulls

Dumbbell Bicep Curl

Hammer Curls

Cómo realizar este entrenamiento

Preguntas frecuentes

What muscles does pull day target?

Pull-ups vs lat pulldown — which is better?

How do I progress my pull-ups?

Registra este entrenamiento en la app FitPlanner. Es gratis.

Entrenamientos relacionados

Push Day Workout: Chest, Shoulders & Triceps

Upper Body Strength Workout

Free Beginner Full Body Workout