Now that you’ve completed your back and bench press workouts, it’s time to turn your attention toward your arms. Pull day is all about building biceps and triceps strength by targeting these specific muscles with an effective routine. The good news is that you don’t need a lot of different exercises or machines to do this; a few simple lifts can get the job done well. The best pull day workouts will focus on various angles of pullups and various grip positions on parallel bars, neutral-grip chin-ups, rope climbing, or suspended rings or fat man. If you’re still unsure about how to structure your own pull day workout, we have some great suggestions for you in this article.
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What is a Good Pull Day Workout?
The best pull day workout will use a variety of exercises, targeting all parts of each specific muscle group. What you do on your pull day workout is determined by which muscles you want to focus on and which exercises will give them the best results. Most of the exercises are compound lifts, which means that they will target more than just one specific muscle. The best way to get a great pull day workout is to find exercises that you can lift a weight high enough to really challenge your muscles without going so heavy that you risk injuring yourself. For example, a bent-over barbell row is a great exercise to use on your back day. It also works your biceps and your forearms as secondary muscles. Parallel bar dips target your triceps, biceps and shoulders, as well as your chest. Neutral grip pulldowns are perfect for targeting your lats, upper back and biceps. Rope climbing is great for your forearms and biceps; it also works your endurance and aerobic capacity.
Bent-Over Barbell Row
The bent-over row is a compound lift that targets your back, shoulders, biceps and forearms. It’s also a great exercise for increasing your strength and building muscle size. In order to perform a bent-over row, you’ll need a barbell and a weightlifting bench. The most common way to do the bent-over row is to have your feet about hip-width apart, your torso bent over with your knees slightly bent and your back as flat as possible. You should start with your hands gripping the bar slightly outside of your knees. Bend your knees and hips as you lift the bar, bringing it up to your lower chest. Keep your back as flat as possible and the bar close to your body. Lower the bar back down to the ground and repeat.
Parallel Bar Dips
Parallel bar dips are a compound exercise that targets your triceps, biceps, shoulders and chest. They are a great exercise to add to your routine if you want to build stronger, more muscular arms. Dips can be performed on a bench or on parallel bars. Parallel bars are better because they work your wrists less hard, which can help prevent pain and injury if you have weak wrists. The parallel bar dip is done with your arms behind you and your palms facing forward. When you dip down, bend your knees for support. When you raise back up, keep your legs straight. If you feel you’re getting too tired to perform the exercise safely, end your set early and try again with fewer repetitions.
Neutral Grip Pulldown
The neutral grip pulldown is a compound exercise that targets your lats, upper back, biceps and forearms. The neutral grip pulldown is a great exercise to do if you want to build muscle mass in your upper back and biceps. The neutral grip pulldown begins with you standing in front of a cable machine with a straight bar attached to a cable; you’ll need to find the setting that’s right for your height. Grasp the bar with an overhand grip, which means that your palms will face towards you. Bend your knees a little bit and contract your core muscles. Shrug your shoulders up towards your ears as you slowly bring the bar down behind your head. If you maintain the contraction of your core muscles and don’t allow your back to round, you can put more of the emphasis on your biceps. If you allow your back to arch, you’ll put more emphasis on your lats.
Summing up
The best pull day workouts will use a variety of exercises, targeting all parts of each specific muscle group. The best way to get a great pull day workout is to find exercises that you can lift a weight high enough to really challenge your muscles without going so heavy that you risk injuring yourself. On your next pull day workout, try a few of these exercises and find out which ones you like best! If you are looking for more workouts, check out our other fitness guides. We also welcome you to visit our blog for articles on fitness, health and wellness.
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