Back or Biceps First on Pull Day? Order + Full Routine

Pull Day complements Push Day by focusing on movements that draw resistance towards the body. This session is dedicated to building a strong, thick back and well-developed biceps, utilizing exercises that engage the latissimus dorsi, trapezius, rhomboids, posterior deltoids, biceps, and forearm muscles.

Back or biceps first? Put the movement you most want to improve early in the session. For a general pull day, rows or pulldowns usually come before curls so elbow-flexor fatigue does not limit the planned pulling work. If curl strength is the priority, curls can come first, with the trade-off of possibly reduced later pulling performance. Exercise-order research supports prioritizing strength-specific work rather than a mandatory back-first rule.

Anatomy of a Pull Day: Key Muscles Targeted

The primary muscles engaged during a Pull Day workout include:

• Latissimus Dorsi (Lats): The large, wing-like muscles on the sides of the back, responsible for pulling the arms down and back (adduction and extension). Key for back width.  

• Trapezius (Traps): A large diamond-shaped muscle covering the upper back and neck, divided into upper, middle, and lower sections. Involved in scapular elevation (shrugging), retraction, and depression. Contributes significantly to back thickness.  

• Rhomboids: Located beneath the trapezius, between the shoulder blades. Primarily responsible for scapular retraction (pulling shoulder blades together).  

• Posterior Deltoids (Rear Delts): The back portion of the shoulder muscle, involved in shoulder extension, horizontal abduction, and external rotation. Contributes to shoulder movement and upper-back development.  

• Biceps Brachii: The main muscle on the front of the upper arm, responsible for elbow flexion (bending the arm) and forearm supination.  

• Brachialis & Brachioradialis: Muscles located near the biceps that assist in elbow flexion. The brachioradialis is prominent in the forearm.  

• Erector Spinae: Muscles running along the spine, responsible for spinal extension and stabilization, heavily engaged during rows and deadlifts.  

• Forearm Flexors: Muscles in the forearm responsible for grip strength, essential for holding onto bars and dumbbells during pulling exercises.  

Essential Pull Day Exercises

Pull Day workouts typically feature a combination of vertical pulls (like pull-ups and lat pulldowns) and horizontal pulls (like rows), along with direct biceps and forearm work.

Compound Lifts (The Power Pullers):

1. Pull-Ups / Chin-Ups:

• Importance: Considered the ultimate upper body pulling exercise, building significant strength and muscle in the lats, biceps, and grip. Numerous variations allow for targeting muscles differently and accommodating various strength levels.  

• Technique (Standard Pull-up - Overhand): Grip a pull-up bar with hands slightly wider than shoulder-width, palms facing away. Start from a full hang, ideally an "active hang" with shoulders pulled down away from the ears (scapular depression ). Initiate the pull by driving the elbows down and back, pulling the chest towards the bar. Focus on squeezing the back muscles. Lower the body back to the starting position under full control. This variation typically emphasizes the lats.  

• Technique (Chin-up - Underhand): Use a shoulder-width grip with palms facing towards you. The movement path is similar, pulling until the chin clears the bar. This variation places greater emphasis on the biceps.  

• Variations: overhand, underhand and neutral grips change joint positions and comfort. Wider grips do not reliably isolate “outer lats,” and close grips do not isolate “lower lats.” Choose a controllable grip and range. Beginners can use a suitably secured assistance setup or a machine; add load only after repeatable bodyweight reps.

• Muscles: Latissimus Dorsi, Biceps Brachii, Rhomboids, Trapezius (mid/lower), Forearms, Posterior Deltoids.  

2. Lat Pulldowns:

• Importance: A machine-based alternative or supplement to pull-ups, effectively targeting the lats to build back width and contribute to the "V-taper" physique. The machine allows for precise control over resistance and the use of various grip attachments.  

• Technique: Sit at the lat pulldown machine, adjusting the knee pad to secure the legs. Grasp the bar with the desired grip (e.g., wide overhand, close neutral, underhand). Keeping the torso relatively upright, pull the bar down towards the upper chest, focusing on driving the elbows down and squeezing the shoulder blades together and down. Control the bar's ascent back to the starting position, allowing a full stretch in the lats.  

• Muscles: Latissimus Dorsi, Rhomboids, Trapezius (mid/lower), Biceps Brachii.  

3. Rows (Barbell, Dumbbell, T-Bar, Cable, TRX):

• Importance: Rows are fundamental for developing back thickness, targeting the muscles of the mid and upper back (rhomboids, trapezius) as well as the lats. Different variations offer unique angles and stability challenges.  

• Technique (Barbell Bent-Over Row): Stand with feet hip-to-shoulder width, mid-foot under the bar. Hinge at the hips, maintaining a flat back, until the torso is nearly parallel to the floor. Grip the bar with an overhand (pronated) grip, typically slightly wider than shoulder-width. Pull the bar towards the lower chest or upper abdomen, driving the elbows back and actively squeezing the shoulder blades together. Lower the bar under control. Variations include rowing from the floor each rep (Pendlay Row) or maintaining tension throughout the set (Yates Row, often with a slightly more upright torso).  

• Technique (Dumbbell Row - Single Arm): Place one knee and the same-side hand on a flat bench for support. Let the opposite arm hang straight down holding a dumbbell. Pull the dumbbell up towards the hip/lower ribcage, retracting the scapula and keeping the elbow close to the body. Lower slowly, allowing a stretch at the bottom. This allows for a large range of motion and focus on one side at a time.  

• Technique (T-Bar Row): Utilize a T-bar row machine or a barbell placed in a landmine attachment. Straddle the bar, hinge at the hips with a flat back, and grasp the handle (various grip options exist - narrow, wide, neutral). Pull the handle towards the chest, squeezing the back muscles. Different handles emphasize different areas of the back.  

• Technique (Seated Cable Row): Sit at a cable row station with feet braced against the platform. Select a handle attachment (e.g., close grip V-handle, wide bar). Keeping the torso upright, pull the handle towards the abdomen, retracting the shoulder blades and squeezing the back muscles. Control the return to the starting position, allowing the shoulder blades to protract forward for a stretch.  

• Technique (TRX Row): Grasp TRX handles and lean back, maintaining a straight line from head to heels. The angle determines the difficulty. Pull the chest up towards the handles by retracting the shoulder blades and bending the elbows. Lower under control. Engages core stability significantly.  

• Muscles: Latissimus Dorsi, Rhomboids, Trapezius (Mid/Low), Posterior Deltoids, Biceps Brachii, Erector Spinae (stabilization).  

4. Deadlifts (Conventional/Sumo/Romanian - context dependent):

• Importance: While often programmed on Leg Day, the deadlift is a powerful full-body exercise that heavily engages the entire back musculature, including the erector spinae, lats (for keeping the bar close), and traps, as well as the glutes, hamstrings, and grip. If included on Pull Day, it serves as a primary strength builder for the posterior chain. Romanian Deadlifts (RDLs), though primarily targeting hamstrings and glutes, require significant back stabilization and are sometimes included here.  

• Conventional deadlift overview: position the bar over the mid-foot, hinge to take the grip, brace, and stand by extending the hips and knees while keeping the bar close. Reverse under control. Learn the setup with appropriate instruction before loading it heavily; see the leg-day guide for the broader exercise context.

• Muscles: Erector Spinae, Glutes, Hamstrings, Quadriceps, Latissimus Dorsi, Trapezius, Rhomboids, Forearms, Core.  

Accessory Exercises (Refining the Details):

1. Face Pulls:

• Importance: Face pulls are one accessory option for the rear deltoids and shoulder external rotators. They are not mandatory or an established cure for posture or shoulder problems.

• Technique: Set a cable pulley to approximately chest or face height and attach a rope handle. Grasp the ends of the rope with a neutral (palms facing each other) or overhand grip. Step back to create tension. Initiate the movement by pulling the rope towards the face, simultaneously pulling the hands apart as if trying to pull the rope ends towards the ears. Keep the elbows high and flared outwards throughout the pull. Focus on squeezing the shoulder blades together and externally rotating the shoulders at the end range of motion. Return to the start under control. Use a moderate weight that allows for strict form.  

• Muscles: Posterior Deltoids, Rotator Cuff (Infraspinatus, Teres Minor), Rhomboids, Middle Trapezius.  

2. Bicep Curls (Barbell/Dumbbell/Cable/EZ Bar):

• Importance: The primary isolation movement for directly targeting the biceps brachii, contributing significantly to arm size and enhancing pulling strength.  

• Technique (Standing Dumbbell Curl): Stand tall, holding dumbbells at the sides with palms facing forward (supinated grip). Keeping the elbows pinned to the sides of the torso and stationary, curl the dumbbells up towards the shoulders. Squeeze the biceps hard at the peak contraction. Lower the dumbbells back down slowly and under full control, achieving a full stretch at the bottom. Avoid using momentum or swinging the body.  

• Variations: Barbell Curls allow for heavier loading. EZ Bar Curls may be more comfortable on the wrists for some. Hammer Curls (neutral grip, palms facing torso) target the brachialis and brachioradialis muscles in addition to the biceps, helping build overall arm thickness. Concentration Curls involve sitting and bracing the upper arm against the inner thigh for strict isolation. Preacher Curls, performed on a preacher bench, also provide strict isolation. Cable curls change the resistance direction; elbow torque varies with the setup.  

• Muscles: Biceps Brachii, Brachialis, Brachioradialis.  

3. Pullovers (Dumbbell/Barbell/Cable):

• Importance: A somewhat unique exercise that stretches and works both the lats and the chest, often included on either Pull or Push days. It can help improve thoracic mobility and target the serratus anterior.  

• Technique (Dumbbell Pullover): Lie on a bench, either flat along its length or perpendicular with only the upper back supported. Hold a single dumbbell with both hands (interlocking fingers around the handle or cupping the top end) directly over the chest. Keeping a slight bend in the elbows, lower the dumbbell in an arc behind the head, feeling a stretch through the lats and ribcage. Pull the dumbbell back over the chest using the lats and chest muscles.  

• Muscles: Latissimus Dorsi, Pectoralis Major, Serratus Anterior, Triceps (Long Head).  

4. Shrugs (Dumbbell/Barbell):

• Importance: An isolation exercise specifically targeting the upper trapezius muscles, responsible for elevating the shoulder blades and contributing to neck and upper back thickness.  

• Technique: Stand holding heavy dumbbells at the sides or a barbell in front of the thighs. Without bending the elbows, elevate the shoulders straight up towards the ears as high as possible. Hold the peak contraction briefly. Lower the weight slowly and under control. Avoid rolling the shoulders forward or backward.  

• Muscles: Upper Trapezius, Levator Scapulae.

Table: Pull Exercise Compendium

Rep ranges are general guidelines. AMRAP = As Many Reps As Possible. N/A = Not Applicable, typically not trained in low rep ranges for strength.

Sample Pull Day Workout Blueprints

Choose one blueprint and adjust it to your other weekly training; the routines are not meant to be stacked. Beginners can start with the lower-volume example. Rest until you can repeat controlled work, using longer rests after demanding rows or deadlifts. If a deadlift is a priority that day, place it early and reduce other fatiguing back work as needed.

Blueprint 1: Lower-Volume Pull Workout

• Lat pulldown with a comfortable grip: 2–3 × 8–12

• Seated cable row: 2–3 × 8–12

• Face pull: 2 × 12–15

• Dumbbell curl: 2 × 10–12

Use manageable loads and stop before control deteriorates. Add exercises or sets only if this fits your goals and recovery; a second row and a second curl are optional.

Blueprint 2: Back Width Emphasis (Intermediate/Advanced)

• Pull-Ups (Weighted if possible): 4 sets x 6-10 reps  

• Lat Pulldowns (Underhand Grip): 3 sets x 8-12 reps (Emphasizes lats and biceps)  

• Straight Arm Pulldowns or Dumbbell Pullovers: 3 sets x 12-15 reps (Focuses on lat stretch and contraction)  

• Barbell Rows: 3 sets x 8-10 reps (Compound movement for overall back)  

• Barbell Curls: 4 sets x 8-10 reps (Primary bicep mass builder)  

• Focus: Prioritizing vertical pulling movements to maximize latissimus dorsi development.

Blueprint 3: Back Thickness Emphasis (Intermediate/Advanced)

• Barbell Rows (Pendlay or Bent-Over): 4 sets x 6-10 reps (Primary thickness builder)  

• T-Bar Rows or Seated Cable Rows (Close/Neutral Grip): 3 sets x 8-12 reps (Targets mid-back)  

• Single Arm Dumbbell Rows: 3 sets x 8-12 reps per arm (Unilateral focus, large ROM)  

• Pull-Ups (Neutral Grip): 3 sets x AMRAP (Vertical pull for balance)  

• Face Pulls: 4 sets x 15-20 reps (Accessory work for rear delts and upper back)  

• Hammer Curls or Preacher Curls: 3 sets x 10-12 reps (Bicep/brachialis focus)  

• Focus: Prioritizing horizontal rowing movements to build density in the trapezius, rhomboids, and lats.

Technique Spotlight: Executing Flawless Barbell Rows

A repeatable barbell-row setup helps you compare performance over time. Learn the movement with a manageable load and use a supported row if that better suits your control and tolerance.

1. Setup: Approach the bar and stand with your mid-foot directly underneath it. Use a medium stance, typically hip-to-shoulder width, with toes pointed slightly outward. Hinge at the hips, pushing them back while keeping a slight bend in the knees, until your torso is nearly parallel to the floor. Maintain a neutral spine (flat back) throughout.  

2. Grip: start with a comfortable overhand grip and wrap the thumbs around the bar. An underhand grip is another variation, not universally unsafe. Select a load and wrist/elbow position you can control, and avoid jerking the weight.

3. Pulling Motion: Initiate the pull by driving your elbows back towards the ceiling, pulling the bar towards your lower chest or upper abdomen. Focus on retracting your shoulder blades (squeezing them together) as you pull.Keep the head in line with the spine, looking slightly ahead on the floor. Avoid jerking the weight up with excessive body momentum; small torso movement can occur, but use a repeatable technique rather than a universal angle cutoff, the primary work should come from the back muscles.  

4. Lowering Phase: Lower the bar back towards the floor under control. Depending on the variation, the bar may return fully to the floor between reps (Pendlay Row) or remain suspended just above the floor.  

5. Breathing: Take a deep breath and brace the core before initiating the pull, hold it during the ascent, and exhale either at the top or during the controlled descent.  

6. Common issues: Using a load that changes your intended torso position, jerking the bar, using an uncomfortable grip or changing the row’s range between repetitions. Reduce the load or use a supported row if you cannot repeat the setup.

Pull Day Insights & Considerations

Vertical pulls and rows offer different movement patterns, and both can train the lats and other back muscles. The “width” and “thickness” labels describe common programming emphases, not separate muscle compartments or guaranteed visual changes. Choose a manageable mix that suits your goal rather than treating every grip or plane as mandatory.

Grip width and orientation can affect comfort, range and muscle excitation, but those acute differences do not establish an “outer-lat” or “lower-lat” growth prescription. Keep one comfortable setup consistent while measuring progress, then change it for a clear reason rather than chasing an isolated region.

Allow the shoulder blades to move in a controlled way through the chosen pull or row, rather than holding them rigidly throughout every exercise. Keep the grip, range and assistance consistent in your log. Face pulls can add a different pulling task, but do not guarantee better posture or prevent shoulder injury.