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What is a pull Day workout?
What is a pull day?
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Nov 7, 2023 · A pull day workout is an effective way to improve strength and muscle size in many of the major muscles in your upper body. As the name states, it focuses primarily on your pulling muscles – the lats, traps, rear delts, lower back, biceps, and grip.
- Straight-Arm Lat Pulldowns. The straight-arm lat pulldown is a single-joint exercise that helps work your back, arm, and shoulders. But as the name suggests, it specifically works your lats.
- Pendlay Rows. A Pendlay row is similar to the barbell row but calls for explosive, fast reps instead of steady, controlled reps. It’s used to develop explosive strength in powerlifters, Olympic weightlifters, and other athletes looking to improve their back strength.
- Pull-Ups. Pull-ups, often overlooked, are excellent pull exercises, especially for powerlifters. Despite their difficulty, starting with variations or assistance is worth the benefits they bring to your pull day routine.
- Seal Row. The seal row is commonly called the ultimate horizontal row because it’s perfectly stabilized. In this exercise, your chest is flat against a bench and parallel to the floor.
May 6, 2024 · A pull day workout may be just what you're looking for! This routine, which should be done as part of a push-pull or a push-pull-legs split, focuses on your pulling muscles, including the lats, traps, rear delts, lower back, biceps, glutes, and hamstrings.
- Pull-Ups. Pull-ups are a quintessential bodyweight exercise that primarily targets the upper body, emphasizing the latissimus dorsi, biceps, and the muscles of the upper back.
- Chin-Ups. Chin-ups are a stellar bodyweight exercise that primarily zeroes in on the biceps and the muscles of the upper back, especially the latissimus dorsi.
- Lat Pulldowns. Lat pulldowns, as the name suggests, primarily target the latissimus dorsi muscles located in your back. This cable machine exercise is a staple in many gym routines, offering a fantastic way to build a wide and strong back, especially for those who might struggle with pull-ups.
- Barbell Rows. Barbell rows, often referred to as bent-over rows, are a potent compound exercise targeting the muscles of the upper and mid-back, including the lats, rhomboids, and traps.
Sep 16, 2024 · What’s A Pull Day? Pull Day workouts focus on the pulling movement pattern. Think of pulling exercises like deadlifts, pull-ups, and rows, along with isolation exercises like biceps curls, pullovers, and reverse flyes. Pull Days are similar to Back Days, but Back Days are part of Bro Splits, whereas Pull Days are part of Push/Pull/Legs Splits.
Nov 14, 2023 · What Is a Pull Day Workout? A pull-day workout is a type of resistance training routine that focuses on exercises where you pull weight or resistance toward your body, primarily targeting the muscles of the back and biceps.
Designed by Canadian bodybuilding champion Jeff Nippard, this pull day workout forms part of a pull, push, legs split, and is ideal for anyone who’s moved past the beginner stages of training and wants to beef up their back, biceps and rear delts.
