The Ultimate Pull Workout

Workout Duration: 50-65 minutes

Estimated Calories Burned: 400-650 kcal

Alright, you've made it this far. We've gone through the PPL split, tackled Push Day, and now it’s time to absolutely wreck your back, biceps, and forearms with the Ultimate Pull Workout. This isn’t just about aesthetics—though let’s be real, who doesn’t want thick lats and biceps that look like they belong in a comic book? It’s about strength, control, and that raw power that makes pull day one of the most satisfying in the rotation.

Most of these exercises are gym-based, but if you're training at home, swap the barbell for dumbbells and keep grinding.

Difficulty Scale

💪 Beginner

🔥 Experienced

💀 Advanced

Warm-Up: Don’t Be That Guy Who Skips It

I know some of you dodge warm-ups like you dodge leg day. But hear me out: a good warm-up preps your muscles, prevents injuries, and makes sure you’re lifting at full capacity. Take 5-10 minutes to get loose—jump rope, some dynamic stretches, or even a light row. Just do something.

The Workout: Let’s Get That Pull Power

1️⃣ Bicep Curls – The Classic for a Reason

Nothing screams ‘pull day’ like bicep curls. Whether you’re using dumbbells, an EZ bar, or a straight barbell, focus on form and keep the movement strict—no swinging like you’re trying to fly away.

Reps & Sets:

☑️ Beginner: 1 set, 30 reps

☑️ Intermediate: 3 sets, 30 reps

☑️ Advanced: 4 sets, 8-10 reps

✅ Muscles: Biceps

✅ Equipment: Dumbbells / EZ Bar / Barbell

2️⃣ Rows – Back Gains Incoming

This is the bread and butter of your back development. Use the weighted row machine at the gym or go for dumbbell gorilla rows at home. Keep your core tight, control the weight, and squeeze those lats at the top.

Reps & Sets:

☑️ Beginner: 1 set, 15 reps

☑️ Intermediate: 2-3 sets, 12 reps

☑️ Advanced: 3-4 sets, 8-10 reps

✅ Muscles: Back, Biceps, Lats

✅ Equipment: Weighted Row Machine / Dumbbells

3️⃣ Face Pulls – Upper Back Definition

If you’re skipping face pulls, you’re robbing yourself of some serious upper-back aesthetics. This one’s all about form over weight—pull to your face, keep those elbows high, and feel that contraction.

Reps & Sets:

☑️ Beginner: 1 set, 15 reps

☑️ Intermediate: 2-3 sets, 12 reps

☑️ Advanced: 3-4 sets, 8-10 reps

✅ Muscles: Upper Back

✅ Equipment: Pulley Machine

4️⃣ Deadlifts – The King of Pull Day

Deadlifts are non-negotiable. This is your all-in-one power move, hitting your entire posterior chain like nothing else. If you’re new, start with sumo deadlifts to get comfortable with form before moving into conventional.

Reps & Sets:

☑️ Beginner: 1 set, 15 reps

☑️ Intermediate: 2-3 sets, 12 reps

☑️ Advanced: 3-4 sets, 6-8 reps

✅ Muscles: Posterior Chain (Back, Glutes, Hamstrings, Core)

✅ Equipment: Barbell

5️⃣ Preacher Curls – Bicep Isolation on Steroids

Hate regular curls because you can’t lift heavy? Preacher curls fix that. With your arms locked in place, all that tension goes straight to the biceps. It’s a game-changer for arm growth.

Reps & Sets:

☑️ Beginner: 1 set, 15 reps

☑️ Intermediate: 2-3 sets, 12 reps

☑️ Advanced: 3 sets, 12 reps

✅ Muscles: Biceps

✅ Equipment: EZ Bar / Barbell / Dumbbells

6️⃣ Pull-Ups – The Ultimate Strength Test

If you can't do bodyweight pull-ups yet, use an assisted machine or resistance bands. If you’re a beast, strap on a weighted vest or hold a dumbbell between your legs.

Reps & Sets:

☑️ Beginner: 1 set, 15 reps

☑️ Intermediate: 2-3 sets, 12 reps

☑️ Advanced: 3-4 sets, 8-12 reps

✅ Muscles: Back, Lats, Biceps

✅ Equipment: Pull-Up Bar

7️⃣ Wrist Curls – Forearm Finishers

No one talks about forearms, but weak forearms mean weak lifts. Wrist curls are a must—keep your forearm planted on your leg and only move the wrist. Grip strength matters.

Reps & Sets:

☑️ Beginner: 1 set, 15 reps

☑️ Intermediate: 2-3 sets, 12 reps

☑️ Advanced: 3 sets, 20 reps

✅ Muscles: Forearms

✅ Equipment: Dumbbell

Cool Down: Don’t Just Walk Out Like an NPC

You’re done wrecking your muscles, now treat them right. A few minutes of stretching or light cardio will help flush out lactic acid and speed up recovery. Bonus points if you have to walk or cycle back home—that counts.

What’s Next?

That’s Pull Day in the bag. If you’re following the PPL Split, get ready for Leg Day next (you better not skip it). If you’re hungry for more structured training, check out our free (or premium) programs—because getting stronger doesn’t happen by accident.

Now go recover, eat, and sleep—because your next session is coming fast. 💪🔥

---

SPORTTONIX

Sporttonix is built for athletes who demand more—more strength, more performance, more results. We deliver top-tier sportswear, training gear, and expert-backed fitness knowledge to help you push limits and train smarter.

Our strength training programs and workout plans can help you achieve your goals. And to support your fitness journey, we also offer a range of high-quality fitness clothing and workout gear, designed to help you look and feel your best while you train. Our clothing is not only stylish, but also functional, featuring breathable fabrics and supportive designs that can help you perform at your best.

Contact Us

Have questions or need assistance? We’re here to help.

• Email: info@apolloimperium.com or sporttonix@gmail.com

• Website: www.sporttonix.com