The Best Pull Day Workouts for Building Your Back and Biceps

The Best Pull Day Workouts for Building Your Back and Biceps

When it comes to strength training, the best way to build muscle and increase strength is by combining exercises that target both the push and pull sides of the body. This is called a “push-pull split” and is the perfect solution for anyone looking to build more mass in their muscles.

The push side of the body is where you’ll focus on chest, shoulders, triceps and quads. This kind of split is good for beginner and intermediate athletes as well as advanced lifters. It’s also a good option for people who want to train multiple days per week, since it allows you to do push day workouts without taking a rest day.

A good way to do this is by alternating between push and pull days in your training program, which will keep your body guessing as to what’s coming next. This is a great way to keep your muscles from getting overloaded and to ensure that all of your muscles are receiving the proper amount of workouts per week.

1. Lat pulldowns

If you’re looking for a great upper body workout that’s effective at developing your lats, rhomboids, trapezius and posterior deltoids, then you need to add this exercise into your routine. It’s an excellent alternative to pull-ups because it develops your back’s width without the risk of overstressing your neck or shoulder muscles, which can lead to injury.

2. Cable row

The seated cable row is another great option for training your back. You can do this exercise at home using a barbell or a cable station. To do this exercise, attach a V-grip handle or two individual grip handles to the pulley on the cable station and grasp each end of the handle with your hands slightly wider than shoulder-width apart. Keeping your lower back flat, row the handles toward your sternum until your shoulder blades are stretched out and you’ve achieved a full rep.

3. Single-arm dumbbell row

The single-arm dumbbell row is a great way to build your back because it develops your upper back’s thickness and strength. This exercise also helps to strengthen your biceps and forearms.

4. Pull-ups

The pull-up is one of the best back exercises because it works every muscle in your back, including your rhomboids and lats. It also improves your whole-body coordination and increases your overall fitness levels.

5. Bench press

The bench press is one of the most effective back exercises because it trains your biceps and shoulders in addition to your chest and rear deltoids. It also builds your abs, which is a bonus because they help to prevent injuries by stabilizing your spine.

6. The reverse pec deck

The reverse pec deck is one of the most effective back exercises because you’ll be able to lift a heavy weight in a single set. If you’re not sure if you can do the exercise, try it with lighter weights first to see if you’re comfortable doing it. If you’re not, then use a lighter weight and perform fewer reps.

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