When your goal is building thick lats and bulging biceps, a pull day workout should do more than just check boxes. It should be purposefully designed for hypertrophy—maximizing muscle posterior deltoid growth through strategic volume, targeted exercise selection, and full range of motion.
A proper pull day hits the muscles responsible for pulling movements: primarily the latissimus dorsi, trapezius, rhomboids, rear delts, and biceps. You’ll train horizontal and vertical pulling mechanics to hit every angle and stimulate all fiber types.
Whether you're training 3, 5, or 6 days per week, programming a hypertrophy-focused pull day can drastically improve your physique, posture, and pulling strength.
Benefits of a Pull Day Split
The push-pull-legs (PPL) training split is a favorite for lifters seeking hypertrophy because it balances training frequency with recovery. On pull days, you isolate and exhaust the muscles responsible for pulling—allowing full focus without interference from pushing or leg exercises.
Key benefits:
- Targeted volume for your back and biceps
- Better mind-muscle connection through isolation work
- Opportunity to address imbalances like underdeveloped rear delts or rhomboids
- Higher training frequency without systemic fatigue
Pull days emphasize upper body muscle groups that drive horizontal and vertical pulling patterns. Movements like lat pulldowns, bicep curls, and rows all target key areas like the posterior deltoid, erector spinae, and biceps. Using a neutral grip or an underhand grip on rows and curls can further isolate different fibers and improve engagement.
You’ll typically use a bar with an overhand grip or a pull up bar for vertical pulls, which help develop your lats and traps. Horizontal pulls like barbell or seated cable rows, especially when you focus on squeezing your shoulder blades, build the mid-back and rear delts.
- Incorporating a dumbbell hammer curl targets the brachialis and contributes to fuller arm development. This type of biceps workout complements your workout routine by targeting multiple muscle groups at once. Set your stance slightly wider than shoulder width for stability during compound movements, and always return to the starting position under control to maximize building muscle through time under tension.
Anatomy of a Pull Day
Back
The back isn't one muscle. It's a complex group that requires varied angles:
- Lats (latissimus dorsi): Wide grip pulldowns, pull-ups, and rows
- Traps: Shrugs, high pulls, and face pulls
- Rhomboids: Rows and reverse flys
- Rear deltoids: Bent-over raises, reverse pec deck
Biceps
Your biceps consist of:
- Long head: Adds peak to your bicep
- Short head: Adds thickness to the inner arm
- Brachialis: Lies underneath, pushes the bicep up
- Brachioradialis: Forearm flexor that gives arm fullness
All of these respond best to controlled, full-ROM exercises with a mix of supinated, neutral, and pronated grips.
The Ideal Pull Day Workout for Hypertrophy
Here’s a pull day routine optimized for muscle growth. Focus on form, tempo, and rest times of 60–90 seconds between sets.
1. Weighted Pull-Ups (or Lat Pulldown) – 4 sets of 8–10 reps
Pull-ups are a back-building staple. Use a weighted belt if you're advanced or opt for assisted reps if you're new. Maintain a slight lean back and drive your elbows toward your ribs.
Tip: Use a full hang and controlled negative for more lat activation.
2. Barbell Bent-Over Row – 4 sets of 8–12 reps
This compound lift hits the entire back. Keep your core tight, back flat, and pull the bar to your lower rib cage.
Alternate weekly between overhand and underhand grips for variety.
3. Chest-Supported Row (Dumbbells or Machine) – 3 sets of 10–12 reps
Take the strain off your lower back and isolate your mid-back and rear delts. Focus on squeezing the shoulder blades together at the top.
4. Seated Cable Row – 3 sets of 12–15 reps
Use a neutral grip and allow a full stretch at the bottom. Control the eccentric to maximize tension on the lats.
5. Face Pulls – 3 sets of 15–20 reps
Train your rear delts and traps to support shoulder health and posture. Pull the rope to your eye line with elbows flared wide.
6. Dumbbell Hammer Curl – 3 sets of 10–12 reps
Hits the brachialis and forearms, adding width to your arms. Keep your elbows close and avoid swinging.
7. Barbell or EZ-Bar Curl – 3 sets of 8–10 reps
This is your heavy hitter for bicep size. Keep your reps strict, elbows anchored at your sides, and wrists neutral.
8. Concentration Curl (or Preacher Curl) – 3 sets of 12–15 reps
Finish with a high-rep isolation movement. Squeeze hard at the top and control every rep.
Optional Superset Finisher
Reverse Fly + Rope Curl – 2 rounds of 15 reps each
This pumps the rear delts and biceps, adding volume and metabolic stress—key drivers of hypertrophy.
Training Tips for Maximum Growth
1. Prioritize Mind-Muscle Connection
Pull day is notorious for "just going through the motions." You need to feel your lats and biceps doing the work—not your arms or traps taking over. Slow down the eccentric (lowering) phase, pause at peak contraction, and focus on squeezing the target muscles.
2. Use Different Grips
Changing your grip affects recruitment. Use:
- Overhand grips for upper traps and rhomboids
- Neutral grips for mid-back and lats
- Underhand grips for lower lats and biceps
3. Stick to Progressive Overload
Track weights, reps, and sets weekly. Increase your volume over time through weight, reps, or shortened rest periods. Without progressive overload, hypertrophy stalls.
4. Control Your Tempo
A 2–1–2 tempo (2 seconds up, 1 second squeeze, 2 seconds down) increases time under tension—key for muscle growth.
Pull Day Split: Frequency and Recovery
Train your pull day once every 3 to 4 days depending on your split:
- 3-day full-body: Include pulling movements 1–2x/week
- Push/Pull/Legs (PPL) – 6x/week: Pull twice weekly
- Upper/Lower – 4x/week: Alternate between back-focused and bicep-focused workouts
If you’re training hard, prioritize recovery with:
- Sleep: Aim for 7–9 hours
- Nutrition: 0.7–1g of protein per lb of bodyweight
- Active recovery: Light movement on off days to promote blood flow
Common Mistakes to Avoid
- Using momentum: Swinging weights reduces tension on target muscles.
- Neglecting rear delts: Most lifters have underdeveloped rear delts compared to their front delts.
- Overemphasizing biceps: Strong arms matter, but your back needs more total volume.
- Short range of motion: Don’t half-rep curls or rows; it limits gains and causes joint stress.
- Skipping warm-up sets: Prime your nervous system and establish movement patterns before your working sets.
Sample Pull Day Workout Plan Recap
ExerciseSetsRepsWeighted Pull-Ups48–10Barbell Bent-Over Row48–12Chest-Supported Dumbbell Row310–12Seated Cable Row312–15Face Pulls315–20Hammer Curl310–12Barbell or EZ-Bar Curl38–10Concentration Curl312–15
Optional Superset: Reverse Fly + Rope Curl (2 sets of 15 reps)
Final Thoughts
A well-designed pull day is essential for building a thick back and powerful arms. By targeting multiple angles, varying grip types, and emphasizing controlled movement, you’ll create consistent hypertrophy stimulus across all pulling muscle groups.
Stick with this workout for 6–8 weeks, progressively overload, and pair it with proper recovery—and your pull day will become your strongest asset in your muscle-building journey.