Among the many variations of gym workouts and training routines, you may have heard the term "pull day." But what does it mean?

A pull day is widely used as part of conditioning, strength training, or bodybuilding programs, often accompanied by a push day and a leg day. The exercises performed on a pull day involve generating pulling movements, using resistance such as weights or bands to target specific muscles and increase upper body strength.

The main muscles targeted are those in the back, such as the lats, traps, and rhomboids, as well as the biceps and rear deltoids. Pulling workouts can also improve grip strength, enhance coordination, and improve core stability. Additionally, they can indirectly enhance lower body strength (e.g., through deadlifts).

The range of pull day exercises is extensive, and most can be performed effectively with simple equipment like dumbbells or kettlebells. These exercises can be adjusted to suit your fitness levels and goals, too. Increase reps for conditioning and muscle building; decrease reps and increase weight for top-end strength. Perform EMOM (every minute, on the minute) sets for quick, intense workouts, add pauses, or adjust grip positioning to mix up your routines.

Want to get started? We’ve put together five different gym pulling workouts below. Try incorporating them into your routine and see which works best for you.

Pull Day Routine #1

• Barbell deadlift (5 sets of 5 reps)

• Dumbbell single arm row (4 sets of 12 reps)

• EZ barbell preacher curl (4 sets of 12 reps on a Preacher Bench)

• Dumbbell shrug (4 sets of 15 reps)

• Lat pulldown (4 sets of 12 reps)

Pull Day Routine #2

• Barbell rack pull (4 sets of 8 reps)

• Barbell bent over row ( 4 sets of 12 reps)

• Dumbbell bicep curl (3 sets of 12 reps)

• Dumbbell renegade row (3 sets of 8 reps per arm)

• Seated low row (4 sets of 12 reps)

Pull Day Routine #3

• Snatch grip barbell deadlift (4 sets of 8 reps)

• Pull up (4 sets of 8 reps on a Squat Rack with Pull Up Bar)

• Dumbbell bent over row (4 sets of 12 reps)

• T-bar row (4 sets of 12 reps)

• Dumbbell Hammer Curl (4 sets of 10 reps)

Pull Day Routine #4

• Barbell snatch grip deadlift (4 sets of 8 reps)

• Barbell Pendlay row (4 sets of 12 reps)

• Chest supported dumbbell row (3 sets of 10 reps using a Home Gym Bench)

• Dumbbell reverse flye (4 sets of 12 reps)

• Cable bicep curl (3 sets of 12 reps)

Pull Day Routine #5

• Barbell paused deadlift (4 sets of 8 reps)

• Barbell landmine row (3 sets of 12 reps)

• Dumbbell preacher curl (3 sets of 12 reps, working one arm at a time)

• Inverted dumbbell lateral raise (4 sets of 8 reps)

• Barbell upright row (4 sets of 10 reps)

The routines above can all be adjusted to suit your specific needs, whether that is modifying reps for strength, conditioning, or muscle building. Many exercises can also be performed by swapping the home gym equipment you have available, such as changing cables into resistance bands, or barbells into dumbbells.

Everyone can benefit from programming a pull day into their gym sessions. It will increase your day-to-day functional strength, your athletic performance, and help you achieve your training goals. Given the minimal equipment required, you can perform a productive pull day in any commercial or home gym.

So, if you do not already incorporate a pull day into your routine, give it a try!

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Tags: Equipment > Bars and Weight Plates ; Equipment > Dumbbells ; Exercise Type > Strength ; Misc > Workout