Training split
Pull exercises bring a weight toward you, or you toward a bar: rows, pull-ups, pulldowns, curls and shrugs. A pull day trains the whole back together with the biceps and rear shoulders.
Written by the GymStreak coaching teamUpdated
01
Pulling balances out pressing. Most people press more than they pull in daily life, so a dedicated pull day helps keep the shoulders healthy and posture strong. In a push/pull/legs split, pull day usually also includes the hinge, such as a deadlift or Romanian deadlift, or that goes on leg day instead.
02
Include both directions of pull: a vertical pull (pull-up or lat pulldown) for the lats and a horizontal pull (a row) for the middle back. Then add rear-delt flyes and a curl. Drive with the elbows rather than the hands, and control the lowering phase; pulling muscles recover well, so a pull day can be done once or twice a week.
03
A simple pull day: one vertical pull, one or two rows, a rear-delt exercise and a biceps curl. At home, pull-ups, inverted rows and Superman pulls cover the main patterns.
BeginnerIntermediateAdvanced
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner compound kettlebell exercise for the middle back, also working the shoulders and lower back.
Beginner isolation barbell exercise for the biceps, also working the forearms.
Beginner isolation barbell exercise for the traps.
Beginner isolation barbell exercise for the obliques.
Beginner compound barbell exercise for the shoulders and traps, also working the forearms.
Beginner compound dumbbell exercise for the middle back, also working the lats, shoulders and lower back.
Beginner compound barbell exercise for the middle back, also working the lats, shoulders and lower back.
Beginner isolation bodyweight exercise for the forearms.
Beginner compound bodyweight exercise for the biceps and lats, also working the forearms.
Beginner isolation cable machine exercise for the biceps, also working the forearms.
Beginner isolation cable machine exercise for the traps.
Beginner isolation barbell exercise for the biceps, also working the forearms.
Beginner isolation bodyweight exercise for the abs, also working the quadriceps.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner isolation bodyweight exercise for the abs, also working the quadriceps.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner isolation bodyweight exercise for the abs, also working the obliques.
Beginner isolation bodyweight exercise for the abs.
Beginner isolation bodyweight exercise for the abs, also working the quadriceps.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner compound dumbbell exercise for the lower back and glutes, also working the hamstrings.
Beginner compound dumbbell exercise for the middle back, also working the lats and shoulders.
Beginner isolation dumbbell exercise for the traps.
Beginner isolation dumbbell exercise for the obliques.
Beginner isolation bodyweight exercise for the abs, also working the obliques.
Beginner isolation bodyweight exercise for the lower back, also working the hamstrings and glutes.
Beginner isolation barbell exercise for the middle back, also working the lats and shoulders.
Beginner compound bodyweight exercise for the calves, glutes, shoulders, adductors and abductors.
Beginner compound kettlebell exercise for the middle back, also working the shoulders and lower back.
Beginner isolation lat pulldown machine exercise for the lats, also working the forearms and biceps.
Beginner isolation dumbbell exercise for the shoulders, also working the traps.
Beginner isolation leg curl machine exercise for the hamstrings, also working the calves.
Beginner compound bodyweight exercise for the abs, also working the quadriceps, adductors and abductors.
Beginner isolation preacher curl machine exercise for the biceps, also working the forearms.
Beginner compound dumbbell exercise for the middle back, also working the lats and shoulders.
Beginner compound bodyweight exercise for the abductors, also working the abs, glutes and hamstrings.
Beginner isolation barbell exercise for the forearms.
Beginner isolation barbell exercise for the forearms.
Beginner compound bodyweight exercise for the abs, also working the quadriceps.
Beginner isolation barbell exercise for the biceps, also working the forearms.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner compound bodyweight exercise for the abs, glutes, hamstrings, quadriceps and shoulders.
Beginner isolation dumbbell exercise for the shoulders, also working the middle back and traps.
Beginner isolation cable machine exercise for the biceps, also working the forearms.
Beginner isolation bodyweight exercise for the abs.
Beginner compound barbell exercise for the middle back, also working the lats, shoulders and lower back.
Beginner isolation reverse fly machine exercise for the shoulders, also working the middle back and traps.
Beginner compound bodyweight exercise for the abs, glutes, hamstrings and lower back, also working the shoulders.
Beginner isolation bodyweight exercise for the abs, also working the quadriceps.
Beginner isolation barbell exercise for the forearms.
Beginner isolation barbell exercise for the obliques, also working the abs.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner isolation dumbbell exercise for the shoulders, also working the traps.
Beginner isolation leg curl machine exercise for the hamstrings, also working the calves.
Beginner isolation dumbbell exercise for the shoulders, also working the middle back and traps.
Beginner isolation bodyweight exercise for the abs, also working the shoulders, glutes and quadriceps.
Beginner isolation bodyweight exercise for the obliques, also working the abs.
Beginner isolation bodyweight exercise for the abs.
Beginner compound bodyweight exercise for the middle back, also working the lats and shoulders.
Beginner isolation smith machine exercise for the traps.
Beginner compound bodyweight exercise for the hamstrings, quadriceps and abductors, also working the adductors, glutes and abs.
Beginner isolation barbell exercise for the forearms.
Beginner compound bodyweight exercise for the lats, lower back and middle back, also working the shoulders.
Beginner isolation bodyweight exercise for the abs.
Beginner isolation cable machine exercise for the lats, also working the forearms and biceps.
Beginner isolation dumbbell exercise for the abs.
Beginner compound bodyweight exercise for the lats, also working the biceps and forearms.
Intermediate compound barbell exercise for the middle back, also working the lats, shoulders and lower back.
Intermediate compound barbell exercise for the hamstrings, also working the glutes, abs and calves.
Intermediate isolation barbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate isolation barbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate compound barbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate isolation lat pulldown machine exercise for the lats, also working the forearms and biceps.
Intermediate isolation cable machine exercise for the chest.
Intermediate isolation cable machine exercise for the abs.
Intermediate isolation cable machine exercise for the chest.
Intermediate compound bodyweight exercise for the abs, also working the obliques, quadriceps and lats.
Intermediate isolation bodyweight exercise for the abs.
Intermediate isolation bodyweight exercise for the obliques, also working the abs.
Intermediate isolation bodyweight exercise for the abs.
Intermediate isolation barbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate compound dumbbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate isolation bodyweight exercise for the abs, also working the quadriceps.
Intermediate isolation bodyweight exercise for the abs, also working the quadriceps.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation bodyweight exercise for the abs, also working the quadriceps.
Intermediate compound kettlebell exercise for the lower back and glutes, also working the hamstrings.
Intermediate isolation bodyweight exercise for the abs, also working the quadriceps.
Intermediate isolation cable machine exercise for the chest.
Intermediate compound bodyweight exercise for the quadriceps, also working the abs, glutes and hamstrings.
Intermediate isolation dumbbell exercise for the middle back.
Intermediate isolation cable machine exercise for the obliques, also working the abs.
Intermediate compound cable row machine exercise for the middle back, also working the forearms and biceps.
Intermediate compound bodyweight exercise for the abductors, also working the abs, glutes and obliques.
Intermediate isolation cable machine exercise for the biceps, also working the forearms.
Intermediate isolation plate exercise for the obliques, also working the abs.
Intermediate compound barbell exercise for the abs, also working the shoulders and triceps.
Intermediate isolation smith machine exercise for the traps.
Intermediate isolation barbell exercise for the biceps, also working the forearms.
Intermediate isolation plate exercise for the biceps and forearms.
Intermediate isolation barbell exercise for the biceps, also working the forearms.
Intermediate isolation exercise ball exercise for the obliques, also working the abs.
Intermediate isolation barbell exercise for the lower back and glutes.
Intermediate compound cable row machine exercise for the middle back, also working the forearms and biceps.
Intermediate isolation barbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation bodyweight exercise for the obliques, also working the abs and quadriceps.
Intermediate compound bodyweight exercise for the abs, obliques, shoulders and abductors, also working the adductors.
Intermediate compound dumbbell exercise for the hamstrings, also working the glutes.
Intermediate compound smith machine exercise for the middle back, also working the lats, shoulders and lower back.
Intermediate compound smith machine exercise for the shoulders and traps, also working the forearms.
Intermediate compound bodyweight exercise for the abs, glutes, hamstrings, obliques, quadriceps and adductors, also working the abductors.
Intermediate compound bodyweight exercise for the hamstrings, obliques and quadriceps, also working the glutes, abs and adductors.
Intermediate isolation cable machine exercise for the obliques, also working the abs.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate compound dumbbell exercise for the hamstrings, also working the glutes.
Intermediate compound dumbbell exercise for the chest.
Intermediate isolation bodyweight exercise for the abs.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation bodyweight exercise for the obliques, also working the abs.
Intermediate isolation cable machine exercise for the obliques, also working the abs.
Advanced isolation bodyweight exercise for the abs, also working the lats.
Advanced isolation bodyweight exercise for the adductors, also working the hamstrings, quadriceps and abs.
Advanced compound bodyweight exercise for the abs, also working the glutes, hamstrings and lower back.
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