Pull Day Workout — Complete Guide with Exercises for you

Coach Smith

There are many benefits of dividing your workouts between push and pull day workout. By varying your movements, you can optimize your training time and avoid injury. Additionally, by alternating between push and pull exercises, you can work all of the muscles in your body, leading to a more well-rounded fitness level.


A pull day workout consists of upper-body exercises that use a pulling motion. These exercises mainly work the biceps, forearms, and back muscles.

Pulling is important for good posture and mobility, as well as everyday functional movements like lifting or paddling. By including a pull day in your workout routine, you can help improve your posture, mobility, and functional strength.


Pull Day Workout/Exercises

Complete exercises details are given below:

Dumbbell Bicep Curls

Dumbbell Bicep Curls

Stand with feet slightly wider than hips and hold a pair of dumbbells by your side, curling them toward your chest as you inhale.

While keeping core engaged, elbows at sides or behind head if need be so they don’t hit the ground- remember not to sway body during movement! Pause for a second before slowly lowering weights back down again in order complete one rep successfully.


best Pull-ups
  • With a pull-up bar in front of you, take an overhand grip that’s slightly wider than shoulder width. Hanging at arm’s length with straight arms and ankles crossed behind your back makes this position known as “dead hang.”
  • Without swinging or kipping (using momentum), engage lats and squeeze together while pulling chins down until reaching complete contraction, then lower yourself back to start!

You can perform pulling exercises even better with a power tower home gym but for advance athletic people I recommend going with the best calisthenics machine or a budget friendly power tower collection.

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Renegade Row

Renegade Row

Start in a push-up position with hands gripping two hex dumbbells. Your elbows should be tucked and body straight from head to heels while keeping core engaged, so you’re rowing yourself rather than armpits when lifting right arm side of torso first then returning back down again but left side goes up next instead! Repeat entire sequence alternating sides each time.

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Zottman curl

Zottman curl

Stand tall with the weights held at arm’s length, palms facing forward (underhand grip). Keeping your elbows tucked and locked into the side of the body while curling them upward towards shoulders-180 degrees rotation should do it! Lower back down then switch grips again so you’re ready for the next rep.

Upright Dumbbell Row

Upright Dumbbell Row..

In this exercise, you’re going to stand with your arms at chest height and try lifting one of those heavyweights. It’s important that as soon as the momentum starts getting away from us we keep our core engaged by contracting ourselves.

Or standing up straight so it doesn’t send them crashing down onto any pavement behind us! Keep those elbows tight against their sides for support too, no wandering about freely like an idiot who doesn’t know what they’re doing.  Once again, inhale before starting; exhales during finish.

Dumbbell Bent-Over Row

Dumbbell Bent-Over Row
  • Stand with your feet shoulder-to hip width apart and hold a weight plate between both hands at chest level. Brace the core while hinging at one side to bring it into balance, then slowly bend knees enough for lower back position or keep flat against wall if that’s more comfortable!
  • Keeping your shoulders pulled back, engage the muscles in front of you to keep them from slouching as if they were hanging loose. From there allow for some arm movement so that it feels natural while performing this exercise!
  • Keeping your elbows tucked and back flat, rows work your chest and shoulders, so it’s important to keep them injury-free. Make sure you’re keeping a straight back while rowing with an elbow that has 90 degrees of bend at the bottom for maximum effectiveness!


A pull day should consist of:

  • Renegade Row 3 sets of 12 reps
  • Dumbbell Bicep Curls 5 sets of 15 reps
  • Zottman curl 3 sets of 12 reps
  • Pull-ups 3 sets till you reach failure
  • Upright Dumbbell Row 3 sets of 12 reps
  • Dumbbell Bent-Over Row 3 sets of 10 reps


Although the evidence for the effectiveness of pull day workout is mixed, there are some definite benefits to this type of routine. If you’re looking for a change-up in your training or want to try something new, give pull day workouts a shot!.

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