Full Pull Day Workout Guide ⬇️ Pick one exercise from each category 💪🏼 Back Exercises ⬇️ Lats and Upper Back: 1️⃣ Machine Lat Pulldown 2️⃣ Assisted Pull-Ups 3️⃣ Wide Grip Lat Pulldown 4️⃣ Wide Grip Pull-Ups Lats and Mid Back: 1️⃣ Tripod Row 2️⃣ Chest Supported Dumbbell Row 3️⃣ V-Bar Cable Row 4️⃣ Single Arm Cable Row Upper Back: 1️⃣ Machine High Row 2️⃣ Chest Supported Dumbbell High Row 3️⃣ Wide Grip Cable Row 4️⃣ Chest Supported T-Bar Row Traps: 1️⃣ Standing Dumbbell Shrug 2️⃣ Incline Dumbbel
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Full Pull Day Workout Guide ⬇️ Pick one exercise from each category 💪🏼 Back Exercises ⬇️ Lats and Upper Back: 1️⃣ Machine Lat Pulldown 2️⃣ Assisted Pull-Ups 3️⃣ Wide Grip Lat Pulldown 4️⃣ Wide Grip Pull-Ups Lats and Mid Back: 1️⃣ Tripod Row 2️⃣ Chest Supported Dumbbell Row 3️⃣ V-Bar Cable Row 4️⃣ Single Arm Cable Row Upper Back: 1️⃣ Machine High Row 2️⃣ Chest Supported Dumbbell High Row 3️⃣ Wide Grip Cable Row 4️⃣ Chest Supported T-Bar Row Traps: 1️⃣ Standing Dumbbell Shrug 2️⃣ Incline Dumbbel
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Full Pull Day Workout Guide ⬇️ Pick one exercise from each category 💪🏼 Back Exercises ⬇️ Lats and Upper Back: ▪️Wide Grip Pull-Ups ▪️Wide Grip Lat Pulldown ▪️Half-Kneeling Pulldown ▪️Machine Lat Pulldown Lats and Mid Back: ▪️Chest Supported DB Row ▪️Tripod Row ▪️V-Bar Cable Row ▪️Single Arm Cable Row Upper Back: ▪️Chest Supported T-Bar Row ▪️Machine High Row ▪️Chest Supported DB High Row ▪️Wide Grip Cable Row Lats: ▪️Dumbbell Lat Pullover ▪️Incline Cable Pullover ▪️Cable Rope Pullover ▪️Cable
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Full Pull Day Workout Guide ⬇️ Pick one exercise from each category 💪🏼 Back Exercises ⬇️ Lats and Upper Back: ▪️Wide Grip Pull-Ups ▪️Wide Grip Lat Pulldown ▪️Half-Kneeling Pulldown ▪️Machine Lat Pulldown Lats and Mid Back: ▪️Chest Supported DB Row ▪️Tripod Row ▪️V-Bar Cable Row ▪️Single Arm Cable Row Upper Back: ▪️Chest Supported T-Bar Row ▪️Machine High Row ▪️Chest Supported DB High Row ▪️Wide Grip Cable Row Lats: ▪️Dumbbell Lat Pullover ▪️Incline Cable Pullover ▪️Cable Rope Pullover ▪️Cable
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Full Pull Day Workout Guide ⬇️ Follow the Form Tips in the Video ✅ Back Exercises: ▪️Lat Pulldown ▪️V-Bar Cable Row ▪️Wide Grip Cable Row ▪️Cable Lat Pullover ▪️Standing Dumbbell Shrug ▪️Rear Delt Cable Fly Bicep Exercises: ▪️Bayesian Curl ▪️Single Arm Preacher Curl ▪️Dumbbell Hammer Curl I recommend doing 2-3 sets of each for 8-12 reps! 💪🏼 When it comes to having a great pull day workout… We NEED to target each muscle group effectively‼️ Through a proper variety of exercises ✅ But in order to
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Your Pull Day workout should be structured to effectively target all pulling muscles for balanced growth and strength! Here’s how to design an optimal pull session: 🔹 Muscles Targeted in Pull Day: ✅ Latissimus Dorsi – Main muscle for back width ✅ Trapezius (Upper, Middle, Lower) – Supports posture & scapular movement ✅ Rhomboids – Helps retract the scapula for better back engagement ✅ Rear Delts – Important for shoulder stability & upper back aesthetics ✅ Teres Major – Assists in shoulder adduc
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