Meta Description: Discover the best pull exercises to build a stronger back, biceps, and shoulders. Perfect for your pull day workout, at home or in the gym.
What Are Pull Exercises?
Pull exercises are strength-training movements where you pull a weight toward your body. They mainly target the back, biceps, traps, and rear delts, helping you build thickness, width, and strength in your upper body.
They are the opposite of push exercises (like push-ups or bench presses) and are an essential part of any balanced workout routine. Without them, you risk muscle imbalances, poor posture, and limited strength progression.
Benefits of Pull Exercises
Including pull movements in your workout routine has several benefits:
- Improved posture – strengthens back muscles, countering slouched shoulders.
- Bigger arms and back – adds width and thickness, creating a V-taper.
- Better functional strength – improves pulling ability for sports and daily activities.
- Support for compound lifts – enhances performance in deadlifts and rows.
- Balanced physique – prevents overdevelopment of pushing muscles like the chest.
Top 12 Pull Exercises for Upper Body Strength
Here’s a mix of compound and isolation pull exercises to target every muscle group in your back and arms.
1. Pull-Ups / Chin-Ups
- Muscles worked: Lats, biceps, traps, core.
- One of the best bodyweight pull exercises for overall strength.
- Variations: Weighted pull-ups, assisted pull-ups, chin-ups for more bicep activation.
2. Lat Pulldown
- Muscles worked: Lats, biceps, rear delts.
- Great for beginners who can’t do pull-ups yet.
- Focus on pulling with your elbows, not just your arms.
3. Barbell Rows
- Muscles worked: Middle back, traps, lats, rear delts, biceps.
- A compound pull exercise that builds thickness in your back.
- Keep your back straight and core braced to prevent injury.
4. Dumbbell Rows
- Muscles worked: Lats, rhomboids, traps, biceps.
- Single-arm movement helps fix muscle imbalances.
- Can be performed with heavy weights for growth.
5. T-Bar Rows
- Muscles worked: Mid-back, traps, rhomboids, rear delts.
- Ideal for adding heavy volume to your pull day workout.
- Keep chest supported on a bench if you have lower-back issues.
6. Seated Cable Rows
- Muscles worked: Entire back, biceps.
- Constant tension makes it excellent for muscle hypertrophy.
- Avoid leaning too far back; keep controlled movements.
7. Face Pulls
- Muscles worked: Rear delts, traps, rhomboids.
- Excellent for improving posture and shoulder health.
- Best performed with cables or resistance bands.
8. Bicep Curls (Barbell/Dumbbell)
- Muscles worked: Biceps brachii.
- A classic isolation pull exercise for arm growth.
- Keep elbows tucked in and avoid swinging for maximum tension.
9. Hammer Curls
- Muscles worked: Biceps, brachialis, forearms.
- Builds arm thickness and grip strength.
- A must-have for balanced arm development.
10. Inverted Rows
- Muscles worked: Lats, traps, biceps, core.
- Bodyweight pull variation perfect for beginners.
- Can be modified by adjusting the bar height.
11. Deadlifts
- Muscles worked: Back, traps, glutes, hamstrings, forearms.
- The ultimate compound pull exercise.
- Builds total-body strength and adds density to your upper body.
12. Shrugs
- Muscles worked: Trapezius.
- Great isolation movement for thick upper traps.
- Can be done with dumbbells, barbell, or trap bar.
Sample Pull Day Workout Routine
Here’s how to put it all together into a structured pull day routine:
Beginner Routine:
- Lat Pulldown – 3 sets of 10–12
- Dumbbell Rows – 3 sets of 10 each side
- Face Pulls – 3 sets of 12–15
- Hammer Curls – 3 sets of 10–12
- Shrugs – 3 sets of 12–15
Intermediate/Advanced Routine:
- Pull-Ups – 4 sets of 8–12
- Barbell Rows – 4 sets of 8–10
- T-Bar Rows – 4 sets of 10
- Seated Cable Rows – 4 sets of 10–12
- Deadlifts – 3 sets of 5–8
- Bicep Curls + Hammer Curls (superset) – 3 sets each
Pull vs Push Exercises
Understanding the difference between push and pull movements is key to a balanced program.
- Push Exercises: Bench press, shoulder press, push-ups (target chest, shoulders, triceps).
- Pull Exercises: Rows, pull-ups, curls (target back, biceps, traps).
👉 For best results, follow a Push/Pull/Legs (PPL) routine that evenly trains both movements.
Pull Exercises at Home vs Gym
You don’t always need a gym for a great pull workout:
At Home:
- Pull-Ups on a bar
- Inverted Rows using a sturdy table or bar
- Resistance Band Rows
- Bodyweight Shrugs
In the Gym:
- Lat Pulldown
- Seated Cable Rows
- T-Bar Rows
- Heavy Deadlifts and Shrugs
Both options work — consistency matters more than equipment.
FAQs About Pull Exercises
What is the best pull exercise for back?
Pull-ups are the most effective pull exercise for overall back development.
Can I build muscle with only pull exercises?
Yes, but for a balanced physique, combine pull with push and leg exercises.
How many pull exercises should I do in a workout?
5–6 exercises per session are ideal for most lifters.
Are pull-ups enough for pull day?
Pull-ups are excellent, but adding rows, curls, and shrugs ensures complete development.
What’s the difference between push and pull exercises?
Push exercises involve pushing weight away (chest press), while pull exercises involve pulling weight toward your body (rows, pull-ups).
Final Thoughts
Pull exercises are essential for a strong, wide back, powerful arms, and better posture. Whether you’re a beginner or advanced lifter, incorporating these 12 movements into your pull day routine will take your upper body strength to the next level.
Want to master more fitness and lifestyle strategies? Explore more guides at Black Belt Guy and take your training to the next level.
