12 Best Pull Day Exercises For Back And Biceps

The pull day workout is part of the push, pull, legs (ppl) split which is great for working each muscle group twice per week. In this article we will concentrate on pulling exercises for the back and biceps. Do you know which exercises are best for a pull day workout?

It doesn’t matter which body part you are targeting. Still, it’s essential to know a few specific exercises that work well for the area you are trying to build. You should always perform various activities that work different muscles in your back and biceps to get the best result.

Working different muscles will help ensure you engage all the muscles in these areas and avoid overworking any muscle group. This article will share 12 of the best exercises for a pull-day workout. So without further ado, let’s get started!

What are pull day exercises?

Pull day exercises are any exercise that targets the muscles in your back and biceps. These exercises usually involve some pulling motion, hence the name. Some common pull-day exercises include pull-ups, rows, and bicep curls.

These exercises are important because they help strengthen your back and biceps muscles. Stronger muscles in these areas can help to improve your posture and reduce your risk of injuries. Pull day exercises can also help tone and sculpt your back and arms, giving you a more defined appearance.

12 best pull-day exercises

So now that we know a little bit more about pull-day exercises, let’s look at 12 of the best activities you can do for a pull-day workout.

1. Pull-ups

Pull-ups are one of the most common yet practical pull-day exercises for targeting your latissimus dorsi, a large muscle in your back. They are also an excellent exercise for your biceps, traps, and forearms.

To do a pull-up, start by gripping the bar with your hands shoulder-width apart, and now hang from the bar with your arms fully extended. From here, pull yourself up until your chin is over the bar, now lower yourself back down to the starting position, and repeat.

If you are new to pull-ups, you can start by doing negatives or using an assisted pull-up machine. You can increase the intensity of this exercise by using a weighted vest or belt.

2. Dumbbell bicep curls

As you can guess by the name, this exercise targets your biceps. Dumbbell curls are an excellent exercise for beginners because it is relatively easy to do, and you can use a lighter weight.

To do this exercise:

1. Start by standing with your feet shoulder-width apart and holding a dumbbell in each hand.
2. From here, curl the dumbbells up towards your shoulders, keeping your elbows close to your sides.
3. Once the dumbbells reach your shoulders, pause for a moment and lower them back down to the starting position.
4. Repeat for 12-15 reps.

3. Deadlifts

Deadlifts are one of the most popular and practical strength training exercises for targeting your whole back, including your lats, traps, and erector spinae. They are excellent exercises for glutes, hamstrings, and quads.

Stand with your feet shoulder-width apart, and your knees slightly bent for deadlifts. Bend forward at the hips and grip the barbell with your hands shoulder-width apart.

From here, lift the barbell off the ground and stand up straight, keeping your back flat and your core engaged. Wear a weightlifting belt to protect your lower back if you are using heavy weights.

4. Barbell shrugs

Barbell shrugs are an excellent exercise for your traps. This exercise can also help to improve your posture by strengthening the muscles in your upper back.

To do Barbell shrugs, start by standing with your feet shoulder-width apart, and your knees slightly bent, then grip the barbell with your hands shoulder-width apart and let it hang in front of you.

From here, shrug your shoulders towards your ears and lower them back down. Repeat for 12-15 reps. You can increase the intensity of this exercise by using a heavier weight or by holding the barbell with one hand instead of two.

5. Renegade row

Renegade rows are an excellent exercise for your back and core. This exercise also works your shoulders, chest, and arms.

To do this exercise:

1. Start in a push-up position with your hands gripping a dumbbell in each hand.
2. From here, row one dumbbell up towards your chest while keeping your body in a straight line.
3. Lower the dumbbell back down and repeat with the other arm.

Keep your core engaged throughout the exercise to prevent your hips from sagging. You can make the renegade row exercise more manageable by doing it on your knees instead of your toes.

6. Bent over row

The bent-over row is another excellent exercise that targets your back muscles. This exercise also works your biceps, shoulders, and core.

To do the bent-over-row exercise, stand with your feet shoulder-width apart and keep your knees slightly bent. Bend forward at the hips and grip the barbell with your hands shoulder-width apart.

Now, pull the barbell up towards your chest, keeping your back flat and your core engaged. Once the barbell reaches your chest, pause for a moment and lower it back down to the starting position. Repeat for 12-15 reps.

7. Upright dumbbell row

The upright dumbbell row is a highly effective exercise that targets your shoulders, back and biceps.

It’s also a beginner-friendly exercise because it’s relatively easy to do, and you can use a lighter weight. Start by standing with your feet shoulder-width apart and holding a dumbbell in each hand. Let the dumbbells hang at arm’s length by your sides (left or right), with your palms facing your thighs.

Slowly lift the dumbbells to your sides until they align with your shoulders. Pause for a moment and lower them back down to the starting position.

8. Chin up

Like pull-ups, chin-ups are a great exercise for your back and biceps. Chin-ups also work your core and shoulder muscles.

To do this exercise, start by gripping the bar with your hands shoulder-width apart and your palms facing towards you. Hang from the bar with your feet off the ground and your legs straight.

And now, pull your body up until your chin is over the bar. Lower yourself to the starting position and repeat for 12-15 reps. You can make this exercise easier by using an assisted chin-up machine or having a partner help you with the lift.

9. Lat pulldown

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The lat pulldown exercise is perfect for you if you are trying to make your back more toned or defined. This exercise targets your lats, the large muscles on the sides of your back, and works your biceps and shoulders.

Sit down on a lat pulldown machine and grip the bar with your hands shoulder-width apart. Pull the bar down towards your chest, keeping your back straight and your core engaged. Pause for a moment and slowly release the bar back to the starting position. Repeat for 12-15 reps.

10. Seated row

The seated row is another excellent exercise for targeting your back muscles. This exercise also works your biceps, shoulders, and core.

To do this exercise:

1. Sit on a seated row machine and grip the handles with your hands.
2. Lean back slightly and engage your core.
3. Pull the handles towards your chest, keeping your back straight.

Slowly release the handles to the starting position and repeat for 12-15 reps. You can make this exercise harder by adding weight to the machine or using a resistance band.

11. Single arm dumbbell rows

Single-arm dumbbell rows are similar to regular dumbbell rows, but as the name suggests, you will use one arm at a time. This exercise works your back muscles, biceps, and shoulders.

Put one hand and one knee on a bench and hold a dumbbell in your other hand. Let the dumbbell hang at arm’s length by your side, with your palm facing your thigh.

Slowly lift the dumbbell to the side of your chest, keeping your back straight. Pause for a moment, lower it back to the starting position, and do the same with the other arm.

12. Dumbbell pullover

The dumbbell pullover is a highly effective exercise that targets your chest and triceps and some of your back muscles.

To do this exercise, start by lying on a bench with your feet flat on the ground, then hold a dumbbell in both hands and let it hang over your chest.

Slowly pull the dumbbell over your head until your arms are fully extended. Pause for a moment, and then bring the dumbbell back to the starting position. Repeat for 12-15 reps.

Conclusion

Pull day exercises are an essential part of any weightlifting routine. You can build strength and muscle mass by targeting your back muscles, biceps, and shoulders. Incorporate these 12 exercises into your next workout to see results. Make sure to work out under the guidance of a professional if you are new to weightlifting.