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.

Exercícios

Exercício 1

Pull-up

Lats, Upper Back, Biceps, Core

4×max (goal: 6+) Séries × Rep.

2–3min Descanso

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

Exercício 2

Barbell Bent-Over Row

Lats, Rhomboids, Traps, Biceps

4×8 Séries × Rep.

2min Descanso

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

Exercício 3

Seated Cable Row

Mid Back, Lats, Rear Delts

3×10 Séries × Rep.

90s Descanso

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

Exercício 4

Face Pulls

Rear Delts, Upper Back, Rotator Cuff

3×15 Séries × Rep.

60s Descanso

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

Exercício 5

Dumbbell Bicep Curl

Biceps

3×12 Séries × Rep.

60s Descanso

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

Exercício 6

Hammer Curls

Brachialis, Biceps, Forearms

3×12 Séries × Rep.

60s Descanso

Neutral grip throughout. Great for building overall arm thickness.

Como realizar este treino

Aqueça durante 5 a 10 minutos com cardio leve e alguns exercícios de mobilidade dinâmica para os músculos que vai treinar.
Execute os exercícios na ordem indicada para que os movimentos mais exigentes recebam a sua melhor energia.
Respeite os tempos de descanso, mantenha a técnica rigorosa e pare cada série 1–2 repetições antes de falhar.
Termine com um breve arrefecimento: caminhada suave e alongamentos leves dos músculos treinados.

Perguntas frequentes

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.

Registe este treino na app FitPlanner. É gratuito.

Descarregue o FitPlanner para registar séries, guardar as suas rotinas favoritas e seguir o seu progresso de sessão em sessão.

Pull Day Workout: Back & Biceps

Exercícios

Pull-up

Barbell Bent-Over Row

Seated Cable Row

Face Pulls

Dumbbell Bicep Curl

Hammer Curls

Como realizar este treino

Perguntas frequentes

What muscles does pull day target?

Pull-ups vs lat pulldown — which is better?

How do I progress my pull-ups?

Registe este treino na app FitPlanner. É gratuito.

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Push Day Workout: Chest, Shoulders & Triceps

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Free Beginner Full Body Workout