Pull day changed everything for me. It didn’t just build my back and arms, it rewired the way I train, how I think about functional strength, and the connection I have with my body.

Whether I’m doing bodyweight-only routines or mixing in dumbbells and bands, pull training gives me some of the most noticeable results.

Let me walk you through exactly how I approach pull day, with all the details, exercises, muscles worked, mistakes I’ve made, and how I’ve structured my routine to maximise gains.

What Is a Pull Day Workout and Why Does It Matter?

Understanding the Push/Pull/Legs Split

The PPL split is a simple yet powerful way to organise your weekly training. On push days, I train muscles that push, chest, triceps, and shoulders. On leg days, it’s all lower body.

Pull days? They’re for all the muscles that pull, everything from my lats and traps down to biceps and grip. The beauty of this approach is how well it balances the workload. It gives each muscle group proper recovery while letting me train 5–6 days a week.

Muscles Targeted on a Pull Day

On pull day, my focus is on:

• Lats: The broad, wing-like muscles of the back. These give you that wide, V-shaped upper body.
• Trapezius: Especially the mid and lower traps, which help with posture and upper back development.
• Rhomboids & rear delts: These are stabilisers that pull the shoulder blades together.
• Biceps: Your elbow flexors, responsible for curling and pulling movements.
• Forearms & Grip: Often overlooked, but essential for strength and control.

Benefits of Pull Training for Strength, Posture & Balance

When I was new to training, I had that classic issue, too much pressing, not enough pulling. My shoulders slouched, and I couldn’t balance a push-up with a proper row.

As I committed to regular pull days, I noticed:

• Better posture
• Reduced shoulder pain
• More powerful and controlled movement in calisthenics

It’s not just about looking good from the back. It’s about building foundational strength that supports all movement.

Why I Prioritise Pull Day for Overall Upper Body Growth?

I used to think bench press was the ultimate upper body move, until I realised my pull-up strength was holding me back in everything else.

Prioritising pull day made me stronger, more symmetrical, and far more capable of mastering advanced skills like muscle-ups and front levers.

Which Muscles Do I Focus on During My Pull Day Workout?

Primary Muscles (Big Movers)

• Lats: The powerhouse of vertical pulling. I focus on engaging them with controlled pull-ups, not just rushing through reps.
• Traps: Mid and lower traps stabilise shoulder blades. I feel them especially during rows and face pulls.
• Biceps: I target them last, after compound pulling, so they assist rather than dominate.

Secondary Muscles (Supporting Cast)

• Rear delts & rhomboids: Crucial for posture and horizontal pulling (like rows).
• Forearms: I train these indirectly through grip work and directly with wrist curls, towel hangs, or rice bucket drills.
• Core: L-sit pull-ups and hanging raises hit my core hard even on pull day.

Vertical vs Horizontal Pulls: What’s the Difference?

Understanding this difference changed my training.

Pull Type	Example Movements	Primary Focus
Vertical Pulls	Pull-ups, chin-ups, lat pulldowns	Lats, biceps, traps
Horizontal Pulls	Inverted rows, ring rows, band rows	Rhomboids, mid-traps, rear delts

I always program both. If I skip rows, I feel it in my shoulder stability. If I skip pull-ups, I lose back width and pulling power.

My Pull Day Training Philosophy

Why Form and Control Matter More Than Volume?

I used to rush reps, thinking more was better. The truth? Controlled reps with mind-muscle connection yield better growth. Slowing down the eccentric phase (lowering) of a pull-up, pausing at the top, that’s where the gains live.

Training for Strength, Size & Mobility Simultaneously

Each pull day, I aim to:

• Build strength through challenging compound moves
• Stimulate muscle growth with volume
• Maintain mobility through shoulder-controlled articular rotations and scapular drills

It’s about combining goals rather than isolating them.

Progressive Overload Without Overcomplicating It

You don’t need fancy spreadsheets. Here’s how I progressively overload:

• Add reps or sets each week
• Slow down the movement
• Move to harder variations (e.g. from chin-ups to archer pull-ups)
• Increase time under tension
• Shorten rest times slightly

Choosing Between Bodyweight, Bands or Weights

I prefer bodyweight for control and function. But I supplement with:

• Bands for resistance and assistance
• Dumbbells for isolated biceps or traps
• Rings for instability and deeper engagement

My Go-To Pull Day Workout Routine

Dynamic Warm-Up for Pull Days

I always warm up for 7–10 minutes:

• Arm circles
• Resistance band shoulder activation
• Scapula push-ups
• Jumping jacks or rower to raise heart rate

Core Pull Movements I Never Skip

Pull-Ups

• 4 sets of 6–12 (varied grips)
• Focus: controlled reps, full range

Inverted Rows

• Great for beginners or burnout sets
• I use rings for added instability

Ring Rows or Dumbbell Rows

• I love these for hitting the mid-traps and rhomboids

Band-Assisted Pull-Ups

• For volume or when training skills like archer or typewriter pull-ups

Isolation Finisher Exercises

Once the big moves are done, I finish with:

• Resistance Band Curls – slow and strict
• Hammer Curls – great for brachialis
• Face Pulls – scapular health and rear delts
• Straight Arm Lat Pull-Downs – for lat activation

Grip and Forearm Burnout Set

Burner Example:

• Dead hang (1 min)
• Wrist curls (15 reps)
• Farmer’s hold (30 seconds)
• Repeat for 3 rounds

This set alone has improved my grip strength for moves like L-sits and bar hangs.

Cool Down and Mobility Focus

I use bands and slow movement to restore:

• Scapular retraction
• Neck mobility
• Shoulder joint range of motion
• Breathing to down-regulate after training

What Equipment Do I Use on Pull Day?

Must-Have Equipment

My top tools:

• Pull-Up Bar – my non-negotiable
• Rings – for deeper activation and flexibility
• Bands – assist hard moves or isolate smaller muscles
• Dumbbells – for bicep and forearm work

How I Modify Workouts With No Equipment?

Goal	Equipment Version	No-Equipment Option
Vertical Pull	Pull-Ups	Towel Rows Over Door Frame
Horizontal Pull	Ring Rows or Dumbbells	Table Rows or Doorframe Rows
Isolation Curls	Dumbbell Curls	Towel Curls with Isometric Hold
Grip Strength	Farmer’s Carries	Rice Bucket Holds or Towel Twists

Bodyweight Pull Day Workout for Calisthenics Focus

Complete Routine Example

1. Pull-Ups (varied grip) – 4 sets of max effort
2. Inverted Rows (feet elevated) – 3 sets of 10–12
3. Archer Pull-Ups – 3 sets of 5–6 per side
4. Towel Rows (under door or bar) – 2 sets to failure
5. Dead Hangs – 3 rounds of 45–60 seconds

How to Progress Without Weights?

I increased intensity by:

• Changing lever length (e.g., straight legs vs bent knees)
• Using tempo (5-sec negatives)
• Adding volume over time
• Experimenting with archer and typewriter pull-ups

L-Sit Pull-Ups and Archer Pull-Ups

These are my favourite advanced moves. L-sit pull-ups work my abs and upper back. Archer pull-ups shift more load to one side, prepping for one-arm movements.

Grip Without Barbells

To train grip:

• Hang from towels
• Use a rice bucket
• Perform “wringing” towel drills
• Practice finger push-ups (beginner-friendly)

Common Pull Day Mistakes I’ve Learned to Avoid

Letting Biceps Dominate

I focus on pulling with my elbows, not hands. That mental cue hits the lats harder and prevents overtraining arms.

Using Momentum

If I’m swinging, I’m not growing. I keep it controlled, with 2–3 second negatives.

Neglecting Horizontal Pulls

I used to skip rows. But balancing vertical and horizontal pulls has improved my posture and reduced injury.

Forgetting Grip Work

Strong grip = more reps and more time under tension. I now train it intentionally.

Avoiding Pull Day Out of Weakness

Pull-ups were hard at first. But avoiding them delayed my growth. Now, I see them as essential.

Sample Weekly Push/Pull/Leg Split With Pull Day Placement

Day	Focus	Main Movements
Monday	Push	Dips, Ring Push-Ups, Pike Push-Ups
Tuesday	Pull	Pull-Ups, Rows, Curls, Hangs
Wednesday	Legs	Bulgarian Splits, Nordic Curls
Thursday	Core/Rest	Hollow Holds, Hanging Raises, Stretching
Friday	Push (Volume)	Diamond Push-Ups, Wall HSPUs
Saturday	Pull (Skills)	L-Sit Pull-Ups, Archer Pull-Ups, Levers
Sunday	Rest	Full recovery, foam rolling

I love having two pull days — one heavy, one skill-based.

Final Thoughts: Why Pull Day Became My Favourite Day?

Pull day tests your grit. It challenges your patience. But it also offers huge rewards. Every pull-up feels earned. Every new grip challenge feels like a milestone.

What started as my weakest day is now the one I most look forward to. It gave me posture, power, and pride in how I train. A well-structured pull day workout isn’t just about back and biceps. It’s about building strength, mobility, grip, and full-body control.

Whether you’re training with a bar, rings, dumbbells or just your own bodyweight, there’s no excuse to skip it. Focus on form, variety, and progressive challenge, and you’ll build a physique that’s as strong as it is functional.