The Best Pull Day Exercises
Benefits of a Well-Rounded Pull Day Workout
Balanced Back Development: Targeting different angles ensures full muscle engagement, from traps to lats to rhomboids.
Grip Strength Improvements: Many unique pull exercises challenge your grip, leading to better lifting performance.
Core Stability Boost: A strong core is essential for effective pulling mechanics and injury prevention.
Reduced Risk of Imbalances: Incorporating various movement patterns ensures no muscle group gets left behind.
Increased Strength & Power: A mix of explosive and controlled movements helps improve overall pulling power.
Expert Approved Pull Day Exercises to Try
Single-Arm Lat Pulldown
Muscles Worked: Lats, biceps, rear delts
How to Do the Single-Arm Lat Pulldown
- Attach a single handle to the lat pulldown machine.
- Grip the handle with one hand, keeping your torso upright.
- Pull the handle down towards your chest, focusing on contracting your lat.
- Slowly return to the starting position and repeat.
For the tip: Use a slow eccentric phase to maximize lat activation.
Kettlebell Gorilla Row
Muscles Worked: Upper back, traps, lats, biceps
How to Do the Kettlebell Gorilla Row
- Stand with two kettlebells between your feet.
- Hinge at the hips and grab the kettlebells with a neutral grip.
- Row one kettlebell up explosively while keeping the other on the ground.
- Lower it under control and repeat on the other side.
For the tip: Keep your torso stable and avoid excessive twisting.
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Common Mistakes to Avoid in Pull Day Workouts
- Neglecting Different Movement Patterns: Train horizontal, vertical, and 45-degree pulling motions for balanced development.
- Using Only One Training Modality: Mix dumbbells, barbells, cables, kettlebells, and calisthenics to maximize muscle engagement.
- Ignoring Scapular Control: Allowing your shoulders to shrug or collapse reduces lat activation—focus on scapular movement.
- Over-Reliance on Momentum: Excessive body movement removes tension from the target muscles. Keep your reps controlled.
- Poor Grip and Wrist Positioning: A weak grip can limit pulling strength—incorporate grip-strengthening variations.