Introduction:

Welcome exercise lovers! this is the best guide for overall back and bicep workout also known as pull workout. It is well-planned pull-day workout routine. I'm happy to lead you through a variety of pull workout exercises that are intended to tone your back, focus on your rear delts, and target those biceps. I am your committed gym specialist and trainer. Collectively, we can enhance your fitness journey by developing a pull day routine based on the science of muscle engagement.

Back Exercises:




1. Lat pull down (Lats):

  • How to Perform:
    • Sit at lat pull down machine with your thighs under pads
    • Grab the bar with overhand grip, hands positioned 2-3 inches wider than shoulder width
    • Pull the bar down to chest by engaging your lats. Keep your chest up, lean slightly back, and squeeze your shoulder blades together.

    •  Then Let the the bar go  up in a controlled manner, extending your arms to the starting position.             

  • Sets and Reps:
    • 4 sets x 8 to 12 reps
  • Targeted Muscles:
    • Primary: Latissimus Dorsi (Lats)
    • Secondary: Rhomboids, Trapezius

2. Bent Over Rows (Lats):

  • How to Perform:
    • Stand with feet shoulder-width apart, holding a barbell or dumbbells.
    • Hinge at your hips, keeping your back straight.
    • Pull the weight towards your lower chest, squeezing your shoulder blades.
  • Sets and Reps:
    • 3 sets x 10-12 reps
  • Targeted Muscles:
    • Primary: Latissimus Dorsi (Lats)
    • Secondary: Rhomboids, Lower Trapezius

3. Barbell Shrugs (Traps):

  • How to Perform:
    • Hold a barbell in front of you with an overhand grip.
    • Shrug your shoulders upward toward your ears.
    • Lower the barbell back to the starting position.
  • Sets and Reps:
    • 3 sets x 8-10 reps
  • Targeted Muscles:
    • Primary: Trapezius (Upper)
    • Secondary: Levator Scapulae

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Rear Delt Exercise:

1. Face Pulls:

  • How to Perform:
    • Attach a rope to a cable machine at face height.
    • Pull the rope towards your face, squeezing your rear delts.
    • Control the rope back to the starting position.
  • Sets and Reps:
    • 3 sets x 12-15 reps
  • Targeted Muscles:
    • Primary: Posterior Deltoids (Rear Delts)
    • Secondary: Trapezius

Bicep Exercises:


1. Barbell Curl:

  • How to Perform:
    • Stand with feet shoulder-width apart, holding a barbell with an underhand grip.
    • Curl the barbell toward your chest, keeping your elbows stationary.
    • Lower the barbell back to the starting position.
  • Sets and Reps:
    • 4 sets x 8-10 reps
  • Targeted Muscles:
    • Primary: Biceps Brachii
    • Secondary: Brachialis

2. Hammer Curls:

  • How to Perform:
    • Hold a dumbbell in each hand with palms facing your body.
    • Curl the dumbbells toward your shoulders.
    • Lower the dumbbells back to the starting position.
  • Sets and Reps:
    • 3 sets x 12-15 reps
  • Targeted Muscles:
    • Primary: Brachialis, Brachioradialis
    • Secondary: Biceps Brachii

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Conclusion:

Here you have it: a best pull-day workout program that focuses on your back, rear delts, and biceps.  As your gym expert, I encourage you to focus on form and controlled movements to maximize the effectiveness of each exercise.  let's work toward a more muscular, more defined you. Until the next time, remain strong and dedicated!👍👍👍👍 If you have any questions than contact me personally at saadfawadkhan77@gmail.com.