Best Pull Exercises at Home to Build Muscle Mass Fast

Coach Smith

Think about how much better your workout would be with a plan that allowed for variation? The pull exercises at home are an excellent way to create this fitness routine.

You’ll work different muscles each time, which will ensure you get strong all over while maximizing effectiveness in less time than if they were done only once per week. You know that you’re biceps and forearms have the most strength because they are most likely to be used in every exercise.

You use them every single day when you pick up something heavy, or just grip it with both hands to stop from dropping anything onto ground! The main muscle group involved is called “biceps.”

best Pull Exercises at Home

Still, these also engage other areas of your back, such as the lats or trapezius, for posture support and mobility in certain positions. Moreover these are better performed with a home gym or a decent budget home machine.

What are Pull Exercises at Home?

Pulling exercises are no doubt the top option for you to train your back muscles, rear delts and biceps. Some common pull exercises include pull-ups, chin-ups, and rows.

You can perform these exercises with various grip styles, such as wide, close, or mixed grips. Start by gripping the bar with your palms facing away from you to complete a pull-up. Then, engage your back and arm muscles to lift your body until your chin is level with the bar.

Lower yourself back at that position and start doing it again. Chin-ups are performed on a pull-up bar station similarly, but with your palms facing toward you. You can achieve rows with dumbbells, resistance bands, or even household objects like milk jugs.

Best Pull Day Exercises at Home

Here are some best pull day exercises at home, which are given below;

Single Arm Seated Band Rows

Single Arm Seated Band Rows
  • sit on some ground or floor in your home and stuck the anchor with some solid thing so that while performing the exercise it will remain stable.
  • Grab the handle on the band and grab it tight with complete focus. Pull it back with elbows tucked in tight.
  • Repeat this exercise until you can’t go any longer. Then, take a break and do some deep breathing to relax before continuing your workout.

Bent Over Band Rows

Bent Over Band Rows..
  • First you need to do is be motivated and stand straight, feet apart along your hips width and wrap a band around your feet.
  • Now, grab the bands keeping your shoulder width in mind and grab them tightly while bend like and arc keeping the back straight.
  • With complete focus pull the band towards your chest but with elbows tucked to the inner side and keeping your back muscles tight.
  • Gradually lower your band to the starting lower position.
  • Repeat it but remember back straight and core tight, that’s the key.

This workout can affect in great ways like maintaining your good body posture along with building a massive back. Keep a strong mind-muscle connection to get the most out of it throughout the movement.

Alternating Band Pull-downs

Alternating Band Pull-downs..
  • Start by attaching a band to a sturdy overhead structure.
  • Grasp the band with an overhand grip, positioning your hands shoulder-width apart.
  • Step back until there is tension on the band and your arms are extended straight overhead.
  • With complete focus pull the band towards your chest but with elbows tucked to the inner side and keeping your back muscles tight.
  • Return your arms straight but when you do it specially let go of your back and stretch it a bit.
  • To increase the difficulty of this exercise, you can perform it with a closer grip or add weight to the band by holding a plate or dumbbell in each hand.

Seated Band Rows

Seated Band Rows
  • First sit on a bench and hold 1 dumbbell in each of your hand.
  • Now lean forward while bending down making a parallel alignment of your back with the floor while letting the dumbbells hang down in your hands, it will give your arms and back a stretch.
  • Pull the dumbbells or row them along your torso also you can do it with bands.
  • At that focus position hold your breath and dumbbells for 2 seconds for max. contraction.
  • Repeat your reps as mentioned above.

Kneeling Band Pull Down

Kneeling Band Pull Down
  • Kneel on one knee with the other leg out in front of you, keeping your back straight and your head up.
  • Grasp the band with both hands and pull it down behind your head while keeping your elbows close to your sides.
  • Again go to the starting point and repeat the exercise.
  • Remember always keep your back in a straight position and core tight for good results and avoid injuries.
  • For an added challenge, try resistance bands with different resistance levels.

Towel Slide Floor Pulls

Towel Slide Floor Pulls
  • First lay on the ground and hold a towel in your both hands and grab it from the end.
  • Now p[position yourself in a way that your hips in the upward direct and your core and back is engaged.
  • Using your other hand, grab the towel and slide it across the floor towards you.
  • As the towel reaches your feet, use your hand to pull the door open.
  • Repeat the process as needed.

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Single Arm Door | Pull-Down

Single Arm Door Pull-Down
  • First you need to do is stand in front of the a closed door with a normal feet width. Reach up and grab the doorknob with your right hand.
  • Now keep the elbows close to the body, pull the handle down keeping your arms straight and tight and straight them down while tightening your back muscles. bring your arm up and repeat for reps.
  • The single-arm door pull-down is an excellent exercise for strengthening the muscles in your back, shoulders, and arms. It’s also a great way to get a little cardio in since you’ll be moving your whole body as you perform the move. So next time you’re looking for a new exercise to try, give the single-arm door pull-down ago!

Single Arm Bent Over Band Rows

Single Arm Bent Over Band Rows
  • First stand a little bend making a 45 degree back angle with the floor and arms extended.
  • Bend forward at the waist, keeping your back straight, and allow your right arm to hang down in front of you.
  • Now row the band up tp your chest of you can also do it with dumbbells while keep the elbows tucked inside.
  • Now repeat your repetition in the same way with mind muscle connection.
  • Now switch your other arm to do the same exercise.

Benefits of Pull Day Exercise

  • Pull day exercise help in strengthening the muscles.
  • It also helps in improving the posture.
  • Pull day exercise help in increase the range of motion.
  • It also helps in improving the flexibility.
  • Pull day exercise help in sculpting the body.

Personal Tips

The best tips I can give you from my experience is:

  1. first get a decent warm up by jumping or stretching your body a bit
  2. Start with the weight or resistance that is suitable for you
  3. take a rest of maximum 10 to 12 seconds and repeat the exercise
  4. Do almost 2 to 3 circuits of it
  5. After when your done don’t cool your body at once, do it easily and slowly

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If you’re looking for a way to change up your regular routine, or are just starting out on your fitness journey, give the pull exercises at home a try. This simple workout is a great way to target all of the muscles in your back and can be done at home with little equipment.

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