Pull Day Workout: Build a Stronger Back and Bigger Biceps

Pull Day routines are a must for anyone serious about building upper body strength and achieving a balanced physique. This guide will help beginners get started with a simple, effective Pull Day routine to train the back, biceps, and rear shoulders.

Incorporating a Pull Day into your weekly routine not only aids in developing a stronger back and biceps but also significantly enhances overall functional strength. Engaging in pulling movements improves grip strength, which is crucial for various sports and activities. By focusing on the posterior chain, you can counterbalance the overemphasis on pushing exercises, leading to a more symmetrical and well-rounded physique.

Pull Day workouts are often overlooked, yet they play a pivotal role in any comprehensive fitness programme. They contribute not just to aesthetics but also to functional fitness, as many daily activities require pulling motions. For example, lifting grocery bags, pulling doors open, or even performing tasks in home improvement projects all benefit from a strong back and arms.

Why You Need a Pull Day Workout

A well-structured Pull Day routine balances out push training and ensures proper upper-body development. Pull workouts:

• Target your back and biceps for size and strength
• Improve posture and shoulder stability
• Enhance pulling movements like rows and pull-ups
• Prevent muscle imbalances caused by too much pressing
  Adding Pull Day into your weekly routine helps you build a wider, more powerful frame.

Beginner Pull Day Workout Routine

Here’s a beginner-friendly Pull Day routine to follow:
1. Deadlifts – 4 sets of 5 reps
Train your entire posterior chain and improve total-body strength.
2. Pull-Ups (or Assisted) – 3 sets of 6–10 reps
A classic back-builder. Use a resistance band or machine if needed.
3. Dumbbell Rows – 3 sets of 10 reps
Strengthen your middle back with controlled, even reps.
4. Face Pulls – 3 sets of 15 reps
Train your rear delts for better posture and shoulder health.
5. Bicep Curls – 3 sets of 12 reps
Add size and strength to your arms. Focus on full range of motion.
6. Hammer Curls – 3 sets of 10–12 reps
Work your biceps and forearms for functional strength.

Nutrition Tips for Pull Day

Before your Pull Day, eat carbs and protein to fuel your session. Afterward, refuel with a recovery meal.
Pre-workout idea: Peanut butter toast with banana
Post-workout idea: Chicken with brown rice and vegetables

Consider implementing the following variations to keep your Pull Day routine fresh and exciting:
7. Bent-Over Barbell Rows – 3 sets of 8–10 reps
This compound movement targets the lats, traps, and biceps, providing a solid foundation for back development.
8. Lat Pulldowns – 3 sets of 10 reps
Utilising the lat pulldown machine can help you increase your strength and is a great alternative for those who may struggle with unassisted pull-ups.
9. T-Bar Rows – 3 sets of 8–12 reps
This exercise is excellent for isolating the upper back and achieving a greater range of motion.

Your nutrition plays a crucial role in maximising your performance. Consider adding supplements like BCAAs (branched-chain amino acids) to aid muscle recovery. Additionally, staying hydrated is paramount. Water supports muscle function and recovery, so aim to drink enough fluids throughout the day.

Incorporating a Pull Day into your training split will enhance your results and foster a deeper understanding of strength training principles.

Pull Day Mindset

Mindset is more than just motivation; it’s about setting realistic expectations and understanding your body. Accept that progress may be slow, especially when focusing on back development, as it often takes longer to visibly see results compared to other muscle groups. Tracking your workouts and celebrating small victories, such as increasing your reps or weights, can keep you motivated.

A Pull Day isn’t just about lifting — it’s about control, focus, and consistency. You may not see fast results like chest or arms day, but over time, your back will grow and your strength will skyrocket. They contribute not just to aesthetics but also to functional fitness, as many daily activities require pulling motions. According to Healthline, strengthening your back supports better mobility and reduces injury risk in everyday life.

In conclusion, integrating a Pull Day into your training split is essential for overall strength and muscle balance. Consistency is key, and as you progress, consider adjusting your routine to include advanced techniques such as drop sets or supersets for even greater challenge. Remember, your journey is unique, and patience will yield the best results. For further guidance on structuring your entire workout regimen, explore our articles on Push and Legs day workouts, as well as additional resources available on Lift Evolve’s homepage.

Your Pull Day is a key part of your weekly training split. It builds real strength, improves posture, and helps prevent injury. Stick to the plan, eat right, and stay consistent. You’ll see results.
Need help planning your full Push/Pull/Legs routine? Check out our Push Day guide or visit Lift Evolve’s homepage.