{"id":57660,"date":"2023-12-11T10:22:01","date_gmt":"2023-12-11T10:22:01","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=57660"},"modified":"2025-02-13T19:42:28","modified_gmt":"2025-02-13T19:42:28","slug":"pull-day-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/pull-day-workout\/","title":{"rendered":"Pull Day Workout: From Deadlifts to Pull-ups, a Complete Breakdown"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/pull-day-workout\/#What_Should_I_Work_Out_on_a_Pull_Day\" >What Should I Work Out on a Pull Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/pull-day-workout\/#Exercises_to_Incorporate_in_Your_Pull_Day_Workout\" >Exercises to Incorporate in Your Pull Day Workout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/pull-day-workout\/#Deadlifts\" >Deadlifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/pull-day-workout\/#Rows\" >Rows<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/pull-day-workout\/#Pull-ups\" >Pull-ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/pull-day-workout\/#Lat_Pulldowns\" >Lat Pulldowns<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/pull-day-workout\/#Face_Pulls\" >Face Pulls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/pull-day-workout\/#Cable_Pullovers\" >Cable Pullovers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/pull-day-workout\/#Hammer_Curls\" >Hammer Curls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/pull-day-workout\/#Cable_Rows\" >Cable Rows<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/pull-day-workout\/#Shrugs\" >Shrugs<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/pull-day-workout\/#How_Do_You_Pull_at_the_Gym\" >How Do You Pull at the Gym?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/pull-day-workout\/#When_Should_I_Incorporate_Pull_Day_Workouts\" >When Should I Incorporate Pull Day Workouts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/pull-day-workout\/#Are_4_Exercises_Enough_for_Pull_Day\" >Are 4 Exercises Enough for Pull Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/pull-day-workout\/#What_Legs_Exercises_Are_Best_for_Pull_Day\" >What Legs Exercises Are Best for Pull Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/pull-day-workout\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/pull-day-workout\/#What_is_a_typical_pull_day\" >What is a typical pull day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/pull-day-workout\/#What_is_the_3_2_8_method\" >What is the 3 2 8 method?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/pull-day-workout\/#How_do_you_structure_a_pull_day_workout\" >How do you structure a pull day workout?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/pull-day-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A PPL (push-pull-legs) split is a classic routine in the world of fitness and divides workouts into push days, pull days, and leg days.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pull_day_workout&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pull_day_workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">On pull days, focus is on <a href=\"https:\/\/betterme.world\/articles\/10-benefits-of-exercise\/\">exercises<\/a> that require pulling movements, targeting muscles such as the back, biceps, traps, and forearms.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These muscles are involved in everyday activities from lifting grocery bags to pulling open doors. Also, strengthening these muscle groups can significantly improve your overall physique and posture.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this guide, we&#8217;ll cover all you need to know about a pull day workout. From the king of all exercises, the deadlift, to the upper body sculptor, the pull-up, we&#8217;ll break down what each exercise involves, how to perform them with correct form, when to incorporate them in your <a href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-weight-loss\/\">workout routine,<\/a> and everything in between.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_I_Work_Out_on_a_Pull_Day\"><\/span><b>What Should I Work Out on a Pull Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">On pull day, you&#8217;ll target upper-body muscles that require pulling movements. This includes the back muscles, biceps, traps, and forearms. Here&#8217;s a breakdown of pull day muscles anatomy and function:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Back Muscles: <\/b><span style=\"font-weight: 400;\">The back muscles are divided into the upper, middle, and lower back. These muscles include the lats, traps, rhomboids, and erector spinae. The main function of these muscles is to stabilize the spine and allow the performance of different movements such as pulling movements.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Biceps:<\/b><span style=\"font-weight: 400;\"> Located in the front of your arms, biceps are involved in pulling movements such as rows and chin-ups. They also help with elbow flexion, which is important for everyday activities such as picking up objects.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Traps:<\/b><span style=\"font-weight: 400;\"> Short for trapezius, traps are located on the upper back and connect to the neck, shoulders, and spine. These muscles are responsible for shoulder blade movement and posture.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Forearms: <\/b><span style=\"font-weight: 400;\">The forearms are involved in gripping and pulling movements, which makes them essential for exercises such as pull-ups, deadlifts, and rows. Strengthening your forearms can also help prevent injuries.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Read more in our blog on Pull-Ups: Muscles Worked to learn more about the importance of these muscles in your workout routine.<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pull_day_workout\">BetterMe app is here to help you <\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercises_to_Incorporate_in_Your_Pull_Day_Workout\"><\/span><b>Exercises to Incorporate in Your Pull Day Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">On a pull day, you should focus on exercises that involve pulling movements. This includes exercises such as <a href=\"https:\/\/betterme.world\/articles\/benefits-of-deadlifts\/\">deadlifts<\/a>, pull-ups, rows, and lat pulldowns.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Deadlifts\"><\/span><b>Deadlifts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The deadlift is considered to be the king of all exercises for a reason. It&#8217;s a compound lift that targets multiple <a href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/\">muscle groups<\/a> such as the back, glutes, hamstrings, and even your core.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a deadlift:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with a barbell on the floor in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and your toes pointing directly ahead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and hinge at the hips to grasp the barbell with an overhand or mixed grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back flat, engage your lats and pull the weight up by pushing through your whole foot into the group until you reach a standing position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the weight back to the starting position and repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Rows\"><\/span><b>Rows<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There are various types of rows you can incorporate into your pull day workout, including barbell rows, dumbbell rows, and cable rows. All of these variations target different parts of your back muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a barbell row:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with a loaded barbell on the floor in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart, bend your knees, and hinge at the hips to grab the barbell with an overhand grip. Your arms should be fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your back muscles and pull the weight toward your chest, keeping your elbows close to your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the weight back to the starting position and repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pull_day_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/10-1.png\" alt=\"pull day workout\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pull-ups\"><\/span><b>Pull-ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The pull-up is another compound exercise that targets multiple muscles in the upper body, including the back, biceps, and shoulders.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a pull-up:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and shoulder blades, initiate the movement by driving your elbows down to pull your body up until your chin reaches the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower yourself back down to the starting position and repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lat_Pulldowns\"><\/span><b>Lat Pulldowns<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise is a great alternative to pull-ups, particularly if you&#8217;re not yet able to do them with correct form. It targets similar muscles as the pull-up but can be easily adjusted for different fitness levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a lat pulldown:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by sitting at a lat pulldown machine with your feet flat on the ground and your knees bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab onto the bar with an overhand grip, hands slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your back muscles and pull the bar down towards your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly release the bar back to the starting position and repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/workout-for-lower-butt-2\/\"><i>Beginner Workout for Lower Butt (Exercises, Sample Routine and More)<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Face_Pulls\"><\/span><b>Face Pulls<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The face pull is a versatile exercise that targets the rear deltoids, traps, and upper-back muscles, which promotes good shoulder health and posture.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform face pulls:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing in front of a cable machine with the pulley set to chest height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the rope attachment with an overhand grip, hands shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the rope toward your face, keeping your elbows high.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly release the rope back to the starting position and repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cable_Pullovers\"><\/span><b>Cable Pullovers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cable pullovers focus on the lats, triceps, and deltoids and offer a full upper-body workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform cable pullovers:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing in front of a cable machine with the pulley set to the highest level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the straight bar attachment with an overhand grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your arms straight, pull the bar down and across your body until it reaches your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly raise the bar back to the starting position and repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hammer_Curls\"><\/span><b>Hammer Curls<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This bicep-focused exercise also engages the forearms and helps improve grip strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform hammer curls:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with a dumbbell in each hand, arms fully extended, and palms facing your torso.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your elbows close to your body, curl the weights while keeping the palms facing each other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the dumbbells back to the starting position and repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pull_day_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/21.png\" alt=\"pull day workout\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cable_Rows\"><\/span><b>Cable Rows<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A versatile pulling exercise, cable rows target the lats, traps, and rhomboids.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform cable rows:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit at a low pulley cable station with a V-bar handle attachment.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight, pull the handles toward your waist.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly release the handles back to the starting position and repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Shrugs\"><\/span><b>Shrugs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Shrugs are a classic trap-building exercise that also engage the shoulders and upper back.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform shrugs:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with a barbell or dumbbells in your hands, arms fully extended, and palms facing your torso.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your shoulders as high as possible \u2013 imagine you\u2019re trying to touch your shoulders to your ears.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the weights back to the starting position and repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Pull_at_the_Gym\"><\/span><b>How Do You Pull at the Gym?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pulling at the gym refers to exercises that can be done using a barbell, dumbbells, or cable machines, in addition to bodyweight exercises such as pull-ups or rows. These exercises target the muscles in your back, arms, and shoulders.\u00a0<\/span><\/p>\n<p><b>Barbell <\/b><span style=\"font-weight: 400;\">&#8211; a barbell is a versatile tool that can be used for various <a href=\"https:\/\/betterme.world\/articles\/best-pulling-exercises\/\">pulling exercises<\/a>, such as rows and deadlifts. It allows you to lift heavier weights and engage multiple muscle groups simultaneously.<\/span><\/p>\n<p><b>Dumbbells <\/b><span style=\"font-weight: 400;\">&#8211; dumbbells offer more freedom of movement than barbells, which makes them ideal for targeting specific areas of your back muscles. They also help improve grip strength and symmetry between both arms.<\/span><\/p>\n<p><b>Cable Machines<\/b><span style=\"font-weight: 400;\"> &#8211; cable machines provide constant tension throughout the entire range of motion, which makes them effective for building strength and muscle endurance. They also offer a wide range of exercises for different muscle groups.<\/span><\/p>\n<p><b>Bodyweight Exercises<\/b><span style=\"font-weight: 400;\"> &#8211; exercises such as pull-ups and rows use your own body weight as resistance, which makes them challenging but effective for building back muscles. These can also be modified for different fitness levels and goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Generally, it&#8217;s important to focus on proper form and technique when pulling at the gym to avoid injury and maximize results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Where necessary, use a spotter or seek guidance from a certified trainer to ensure you are performing the exercises correctly and safely.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This 3-Day Push Pull Workout guide has more detailed information and a sample workout plan to help you get started on your journey toward a stronger back.<\/span><\/p>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pull_day_workout\">Start transforming your body now! <\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"When_Should_I_Incorporate_Pull_Day_Workouts\"><\/span><b>When Should I Incorporate Pull Day Workouts?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As mentioned earlier, a PPL split typically involves three days of working out and one day of rest. You can incorporate pull day workouts into your routine by alternating them with your push and legs days.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example:<\/span><\/p>\n<p><b>Day 1: <\/b><span style=\"font-weight: 400;\">Push day<\/span><\/p>\n<p><b>Day 2:<\/b><span style=\"font-weight: 400;\"> Rest<\/span><\/p>\n<p><b>Day 3:<\/b><span style=\"font-weight: 400;\"> Leg day<\/span><\/p>\n<p><b>Day 4: <\/b><span style=\"font-weight: 400;\">Rest<\/span><\/p>\n<p><b>Day 5:<\/b><span style=\"font-weight: 400;\"> Pull day<\/span><\/p>\n<p><b>Day 6:<\/b><span style=\"font-weight: 400;\"> Rest<\/span><\/p>\n<p><b>Day 7: <\/b><span style=\"font-weight: 400;\">Rest<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Alternatively, you can incorporate pull day workouts into a full-body workout routine by including exercises such as deadlifts and rows in your session.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our 4-day Push Pull Workout Routine further discusses how to properly structure a PPL split and incorporate pull day workouts for optimal results.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pull_day_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/12.png\" alt=\"pull day workout\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_4_Exercises_Enough_for_Pull_Day\"><\/span><b>Are 4 Exercises Enough for Pull Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Four exercises can be enough for pull day if:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019re a beginner who is just starting to incorporate pull day workouts into your routine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your workout includes <a href=\"https:\/\/betterme.world\/articles\/compound-exercises-for-weight-loss\/\">compound exercises<\/a> like deadlifts, which target multiple muscle groups.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your workout also includes variations of each exercise, such as barbell rows and cable rows, to target different parts of your back muscles.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">However, as you progress in your fitness journey, you may want to increase the number of exercises for a more challenging workout (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4215195\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We recommend a total of 6-8 exercises for a complete pull day workout, including variations and different types of rows, pull-ups, and other pulling movements (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7927075\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). This will ensure that you target all the muscles in your back and achieve maximum results.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Legs_Exercises_Are_Best_for_Pull_Day\"><\/span><b>What Legs Exercises Are Best for Pull Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Leg exercises usually fall under the &#8216;leg day&#8217; category in a PPL split and aren&#8217;t typically incorporated into a pull day workout. However, some exercises such as deadlifts can also be considered as &#8216;pull&#8217; movements and engage the muscles in your legs, specifically the glutes and hamstrings.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other leg exercises that can potentially be included in a pull day workout are hack squats, Romanian deadlifts, or any hamstring curl variations that use cable machines. However, it&#8217;s important to prioritize the muscles in your back when planning a pull day workout and only include leg exercises if time permits.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/abs-and-butt-workout\/\"><i>Ultimate Abs And Butt Workout For Flat Stomach And Bigger Butt<\/i><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_a_typical_pull_day\"><\/span><strong>What is a typical pull day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span id=\"docs-internal-guid-9514dde6-7fff-63eb-ff1a-5ce73cc31287\" style=\"caret-color: #000000; color: #000000;\"><span style=\"font-size: 11pt; font-family: Arial, sans-serif; font-variant-ligatures: normal; font-variant-east-asian: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;\">A typical pull day is part of a training split known as PPL (push, pull, legs), where you dedicate an entire training session to pulling exercises. This day primarily targets the back muscles (such as lats and traps), in addition to the biceps and forearms. Exercises such as rows, pull-ups, pulldowns, and curls are common on pull days.<\/span><\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_3_2_8_method\"><\/span><strong>What is the 3 2 8 method?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span id=\"docs-internal-guid-9b0d2f61-7fff-96a9-34a9-6986a9984942\" style=\"caret-color: #000000; color: #000000;\"><span style=\"font-size: 11pt; font-family: Arial, sans-serif; font-variant-ligatures: normal; font-variant-east-asian: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;\">The 3 2 8 method is a training protocol that involves performing three sets of two different exercises with eight repetitions each (<\/span><a href=\"https:\/\/www.everydayhealth.com\/fitness\/is-the-3-2-8-method-really-a-good-workout-routine\/\"><span style=\"font-size: 11pt; font-family: Arial, sans-serif; color: #1155cc; font-variant-ligatures: normal; font-variant-east-asian: normal; font-variant-position: normal; text-decoration: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;\">1<\/span><\/a><span style=\"font-size: 11pt; font-family: Arial, sans-serif; font-variant-ligatures: normal; font-variant-east-asian: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;\">). It&#8217;s a simple yet effective way of increasing the volume and intensity in your workout. This method allows you to target a specific muscle group from different angles and with different exercises to promote well-rounded strength and muscle growth<\/span><\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_you_structure_a_pull_day_workout\"><\/span><strong>How do you structure a pull day workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Structuring a pull day workout starts with identifying the muscles you need to target, which typically include your back, biceps, and forearms. Start with compound movements such as deadlifts or rows that work multiple muscle groups at once.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Follow this with isolation exercises that focus on specific muscles such as bicep curls or shrugs. The number of exercises, sets, and reps you should perform will be dependent on your fitness level and goals. You should aim to include 6-8 exercises in your pull day workout for a comprehensive session.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pull_day_workout&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pull_day_workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A well-structured pull day workout can help you build strength and muscle in your back, arms, and shoulders. You should incorporate a variety of exercises that require different equipment to target all the muscles in your back and modify the routine as needed depending on your fitness level and goals. Remember to practice proper form and seek guidance if necessary to ensure a safe and effective workout.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A PPL (push-pull-legs) split is a classic routine in the world of fitness and divides workouts into push days, pull days, and leg days. On pull days, focus is on exercises that require pulling movements, targeting muscles such as the back, biceps, traps, and forearms.\u00a0 These muscles are involved in everyday activities from lifting grocery [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":57670,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[45],"class_list":["post-57660","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pull Day Workout: From Deadlifts to Pull-ups, a Complete Breakdown - BetterMe<\/title>\n<meta name=\"description\" content=\"This \u2605 PULL DAY WORKOUT \u27a4 has everything you need to build strength and muscle in your back, arms, and shoulders. Learn about the different types of pulling exercises and how to incorporate them into your gym routine for maximum results.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/pull-day-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pull Day Workout: From Deadlifts to Pull-ups, a Complete Breakdown\" \/>\n<meta property=\"og:description\" content=\"This \u2605 PULL DAY WORKOUT \u27a4 has everything you need to build strength and muscle in your back, arms, and shoulders. Learn about the different types of pulling exercises and how to incorporate them into your gym routine for maximum results.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/pull-day-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-02-13T19:42:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/12\/shutterstock_557283772-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1666\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/pull-day-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/pull-day-workout\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/5483f9bd10a09a7986e1527fac979630\"},\"headline\":\"Pull Day Workout: From Deadlifts to Pull-ups, a Complete Breakdown\",\"dateModified\":\"2025-02-13T19:42:28+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/pull-day-workout\/\"},\"wordCount\":2001,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/pull-day-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/shutterstock_557283772-scaled.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A PPL (push-pull-legs) split is a classic routine in the world of fitness and divides workouts into push days, pull days, and leg days.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pull_day_workout\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">On pull days, focus is on <a href=\\\"https:\/\/betterme.world\/articles\/10-benefits-of-exercise\/\\\">exercises<\/a> that require pulling movements, targeting muscles such as the back, biceps, traps, and forearms.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">These muscles are involved in everyday activities from lifting grocery bags to pulling open doors. Also, strengthening these muscle groups can significantly improve your overall physique and posture.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this guide, we'll cover all you need to know about a pull day workout. From the king of all exercises, the deadlift, to the upper body sculptor, the pull-up, we'll break down what each exercise involves, how to perform them with correct form, when to incorporate them in your <a href=\\\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-weight-loss\/\\\">workout routine,<\/a> and everything in between.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Should I Work Out on a Pull Day?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">On pull day, you'll target upper-body muscles that require pulling movements. This includes the back muscles, biceps, traps, and forearms. Here's a breakdown of pull day muscles anatomy and function:<\/sp ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/pull-day-workout\/\",\"url\":\"https:\/\/betterme.world\/articles\/pull-day-workout\/\",\"name\":\"Pull Day Workout: From Deadlifts to Pull-ups, a Complete Breakdown - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/pull-day-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/pull-day-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/shutterstock_557283772-scaled.jpg\",\"dateModified\":\"2025-02-13T19:42:28+00:00\",\"description\":\"This \u2605 PULL DAY WORKOUT \u27a4 has everything you need to build strength and muscle in your back, arms, and shoulders. 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Learn about the different types of pulling exercises and how to incorporate them into your gym routine for maximum results.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/pull-day-workout\/","og_locale":"en_US","og_type":"article","og_title":"Pull Day Workout: From Deadlifts to Pull-ups, a Complete Breakdown","og_description":"This \u2605 PULL DAY WORKOUT \u27a4 has everything you need to build strength and muscle in your back, arms, and shoulders. Learn about the different types of pulling exercises and how to incorporate them into your gym routine for maximum results.","og_url":"https:\/\/betterme.world\/articles\/pull-day-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-02-13T19:42:28+00:00","og_image":[{"width":2560,"height":1666,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/12\/shutterstock_557283772-scaled.jpg","type":"image\/jpeg"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/pull-day-workout\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/pull-day-workout\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/5483f9bd10a09a7986e1527fac979630"},"headline":"Pull Day Workout: From Deadlifts to Pull-ups, a Complete Breakdown","dateModified":"2025-02-13T19:42:28+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/pull-day-workout\/"},"wordCount":2001,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/pull-day-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/shutterstock_557283772-scaled.jpg","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">A PPL (push-pull-legs) split is a classic routine in the world of fitness and divides workouts into push days, pull days, and leg days.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pull_day_workout\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">On pull days, focus is on <a href=\"https:\/\/betterme.world\/articles\/10-benefits-of-exercise\/\">exercises<\/a> that require pulling movements, targeting muscles such as the back, biceps, traps, and forearms.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">These muscles are involved in everyday activities from lifting grocery bags to pulling open doors. Also, strengthening these muscle groups can significantly improve your overall physique and posture.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this guide, we'll cover all you need to know about a pull day workout. From the king of all exercises, the deadlift, to the upper body sculptor, the pull-up, we'll break down what each exercise involves, how to perform them with correct form, when to incorporate them in your <a href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-weight-loss\/\">workout routine,<\/a> and everything in between.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Should I Work Out on a Pull Day?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">On pull day, you'll target upper-body muscles that require pulling movements. This includes the back muscles, biceps, traps, and forearms. Here's a breakdown of pull day muscles anatomy and function:<\/sp ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/pull-day-workout\/","url":"https:\/\/betterme.world\/articles\/pull-day-workout\/","name":"Pull Day Workout: From Deadlifts to Pull-ups, a Complete Breakdown - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/pull-day-workout\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/pull-day-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/shutterstock_557283772-scaled.jpg","dateModified":"2025-02-13T19:42:28+00:00","description":"This \u2605 PULL DAY WORKOUT \u27a4 has everything you need to build strength and muscle in your back, arms, and shoulders. 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