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.

Oefeningen

Oefening 1

Pull-up

Lats, Upper Back, Biceps, Core

4×max (goal: 6+) Sets × Herh.

2–3min Rust

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

Oefening 2

Barbell Bent-Over Row

Lats, Rhomboids, Traps, Biceps

4×8 Sets × Herh.

2min Rust

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

Oefening 3

Seated Cable Row

Mid Back, Lats, Rear Delts

3×10 Sets × Herh.

90s Rust

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

Oefening 4

Face Pulls

Rear Delts, Upper Back, Rotator Cuff

3×15 Sets × Herh.

60s Rust

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

Oefening 5

Dumbbell Bicep Curl

Biceps

3×12 Sets × Herh.

60s Rust

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

Oefening 6

Hammer Curls

Brachialis, Biceps, Forearms

3×12 Sets × Herh.

60s Rust

Neutral grip throughout. Great for building overall arm thickness.

Hoe doe je deze workout?

Warm op gedurende 5–10 minuten met lichte cardio en een paar dynamische mobiliteitsdrills voor de spieren die je gaat trainen.
Doe de oefeningen in de aangegeven volgorde zodat de zwaarste bewegingen de meeste energie krijgen.
Respecteer de rusttijden, houd de techniek strak en stop elke set 1–2 herhalingen voor het moment dat je vorm inzakt.
Eindig met een korte cooling-down, rustig wandelen en licht stretchen van de getrainde spieren.

Veelgestelde vragen

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.

Houd deze workout bij in de FitPlanner app. Gratis.

Download FitPlanner om sets bij te houden, favoriete schema's op te slaan en je voortgang van sessie tot sessie te volgen.

Pull Day Workout: Back & Biceps

Oefeningen

Pull-up

Barbell Bent-Over Row

Seated Cable Row

Face Pulls

Dumbbell Bicep Curl

Hammer Curls

Hoe doe je deze workout?

Veelgestelde vragen

What muscles does pull day target?

Pull-ups vs lat pulldown — which is better?

How do I progress my pull-ups?

Houd deze workout bij in de FitPlanner app. Gratis.

Gerelateerde workouts

Push Day Workout: Chest, Shoulders & Triceps

Upper Body Strength Workout

Free Beginner Full Body Workout