A “pull” day workout refers to the types of exercises that involve pulling movements. These exercises primarily target muscles in your back, biceps, and rear shoulders.

Why are pull exercises important? They help strengthen your back muscles, improve posture, and build arm strength. These exercise also balance out your “push” day workouts (exercises like chest press, push-ups etc.)

Common “pull” exercises are, pull ups and chin-ups. Using a bar, you lift your body up by pulling your chest towards the bar.

Rows. You use a dumbbell, barbell or cable towards your torso while bent over or seated.

Lat Pull Down. Using a machine you pull a bar down towards your chest while squeezing your upper back

Bicep Curls. You pull weight (like dumbbells or a barbell) towards your shoulders to target your biceps.

The Workout:

This workout we are going to do sets of one exercise at a time. So the first exercise is 4 sets of wide push-ups 6-8 reps each set. Normally we do all the exercises in a ROUND. But this workout we are changing it up. As you can see the reps in this workout go up with each exercise. Maxing out your muscles and capitalizing on pushing you through your fatigue.

Wide Arm Push-Ups 4 Sets x6-x8 reps

Barbell Rows 4 Sets x8-x10 reps

Dumbbell Rows 3 Sets x10-x12 reps

Barbell Bicep Curls 3 Sets x10-x12 reps

Hammer Bicep Curls 3 Sets x12-x15 reps

Pull exercises are movements where you pull weights or resistance towards your body, mainly working your back, biceps, and rear shoulders. These exercises help to improve posture, and helps you with strength to do the everyday tasks out in the real world.

ENJOY!!

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