What muscles are on pull day?

Author: Dr. Madonna Yost  |  Last update: Saturday, August 2, 2025

What Muscles Do You Work on Pull Day?
  • Back muscles: Latissimus dorsi, rhomboids, trapezius, and erector spinae.
  • Biceps: Biceps brachii, brachialis, and brachioradialis.
  • Forearms: Wrist flexors, wrist extensors, and muscles.
  • Rear deltoids: Posterior deltoids.
  • Trapezius: Upper and middle fibers.

What muscles to work on pull day?

And each part is then trained on its own separate day. In the “push” workout you train all the upper body pushing muscles, i.e. the chest, shoulders and triceps. In the “pull” workout you train all the upper body pulling muscles, i.e. the back and biceps.

Are 4 exercises enough for pull day?

For a typical pull day, we recommend starting with six total exercises, e.g. three compound exercises and one isolation movement for the muscles of the back, and two additional isolation exercises for the biceps.

What muscles are targeted in pull?

Pull ups use the lats, rhomboids, traps, shoulders, posterior deltoids, and brachialis. Because of the overhand grip, your lats will do the majority of the work since they are getting less help from the biceps.

How many exercises are on pull day?

For PPL, it would be around 2-5 exercises per muscle group. So for example, on Pull you might do 4 back exercises and 2 or 3 bicep exercises, 3 to 4 sets per exercises.

Get A Huge Back With Only 3 Exercises

What order should you do pull day in?

Pull Day 1
  1. Barbell Deadlift. 4 warmup sets, culminating in a set of 5 reps at 80 percent of your 1RM.
  2. Chest-Supported Row. 3 sets of 8 to 10 reps. ...
  3. Dumbbell Pullover. ...
  4. Dumbbell High Pull. ...
  5. Biceps Chin Curl and Overhead Triceps Extension (Superset) ...
  6. Angels and Devils. ...
  7. Snatch Grip Deadlift. ...
  8. Weighted Pullup.

What is the best body building split?

It's crucial to listen to your body, monitor your progress, and make adjustments as necessary to optimize your training program.
  • Try This 6 Day Workout Split.
  • Day 1: Push - Chest and Triceps.
  • Day 2: Pull-Back and Biceps.
  • Day 3: Leg Day - Hamstrings.
  • Day 4: Shoulders and Abs.
  • Day 5: Push Pull Supersets.

Are shrugs a push or pull day?

Well, shrugs are usually a “pull” exercise because the shoulders' upward movement is the primary movement.

What does pull Day focus on?

Pull day is a gym session that involves pulling exercises such as deadlifts, curls, pull-ups and rows. These movements build your back and upper body muscles, including your lats, traps, rhomboids, erector spinae and biceps. It is typically part of a push-pull-legs (PPL) training split.

Is chest fly push or pull?

The pectorals are the main muscles worked in dumbbell flyes, with the deltoids also challenged. The triceps and biceps are activated to stabilise the movement. Is The Dumbbell Fly Push Or Pull? The dumbbell fly is a push movement as it involves pushing the dumbbells towards each other in front of the body.

Should I do abs on pull day?

Because abs are used in both pushing and pulling actions, they can be trained several times per week – just choose different exercises for each session. You could also try splitting your midsection routine into abdominal and core workouts, training abs on pull day and doing core strengthening on push day.

Is 3 sets of 10 enough to build muscle?

This holds that regardless of whether you're trying to build muscle, strength, power, or endurance, performing three sets of 10 reps per exercise is a good place to start. The scheme mostly works, especially if you're just starting out with strength training—because everything works in the beginning.

Is 5 exercises enough for pull day?

4-day upper/lower split: The upper-body workout should have at least one pressing and pulling exercise and a couple of isolation exercises, giving you 3–6 exercises per workout. 5–6 day splits: You've got enough training days that you don't need very many exercises per workout. Doing 3–5 exercises is plenty.

In what order should I train my muscles?

Large muscle group exercises (i.e., squat) should be performed before smaller muscle group exercises (i.e., shoulder press). Multiple-joint exercises should be performed before single-joint exercises.

How long to rest between sets?

Rest between set durations should be based on sets/exercise (volume), and not load or training goal. General recommendations include moderate (2 min) rest between sets if performing 2 sets/exercise, long rest (3 min) if performing 3 sets/exercise, and very long rest (> 4 min) if performing 4 sets or more/exercise.

What muscles should I train on pull day?

A pull day workout is an effective way to improve strength and muscle size in many of the major muscles in your upper body. As the name states, it focuses primarily on your pulling muscles – the lats, traps, rear delts, lower back, biceps, and grip.

Why deadlift on pull day?

Deadlifting on pull day allows you to engage your back muscles more effectively, as they are already primed from other pulling movements. Exercises such as bent-over rows and pull-ups work hand-in-hand with deadlifts, creating a synergistic effect that maximizes your back workout.

Is push or pull day more important?

The little spoiler in the introduction tells us what we all suspected, but to make it clear: both are important for a balanced, functional body. “Push and pull exercises are complementary and work best when used together as part of a balanced workout routine,” says Sarah Carrino, founder and CEO of Just Flex.

What does a good pull day look like?

Try This Pull Day Workout Next Time
  • Pull-Ups: 4 sets x 8-10 reps. Rest: 120 seconds.
  • Barbell Rows: 2 sets x 8-10. ...
  • TRX Rows: 3 sets x 12-15 reps. ...
  • Deadlifts: 3 sets x 6-8 reps. ...
  • Lat Pulldowns: 3 sets x 10-12 reps. ...
  • T-Bar Rows: 3 sets x 10-12 reps. ...
  • Pullovers: 3 sets x 12-15 reps. ...
  • Dumbbell Shrugs: 4 sets x 10-12 reps.

What is the best gym split?

If you're looking to hit every single muscle group then a PPL workout split (push pull legs) is a simple format to follow: One day you focus on upper body pushing exercises, the next you focus on upper body pulling exercises, then finally, you train legs.

Is it bad to do push and pull on the same day?

By doing push movements on one day and pull movements on another, you ensure you're using different muscle groups, which allows the other muscles to properly recover.

What is the fastest split to build muscle?

"Leangains" or 16:8 fasting muscle gain is the mode getting the most attention from muscle builders. In 16:8, you do all your daily eating (your standard daily caloric intake) within an eight-hour window, then fast for the remaining 16 hours.

What is a bro split?

The Bro Split is the OG of gym routines! Each session zeroes in on one muscle group—chest, back, shoulders, arms, or legs—spread over 3 to 5 days. It's perfect for gym-goers who love to focus hard on one area while enjoying golden recovery time for maximum gains.

What is hypertrophy?

WHAT IS HYPERTROPHY? Muscle hypertrophy (known simply as hypertrophy) is an increase in the size of a muscle, or its cross- sectional area attributed to an increase in the size and/ or number of myofibrils (actin and myosin) within a given muscle fiber.

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