If you’re looking to build a strong, defined back and biceps, a pull day workout is essential. Pulling workout or exercises work the muscles in your back. Also, it works on biceps and is an important part of any well-rounded fitness routine. Here is a pull day workout that you can do at the gym or at home with minimal equipment. So, lets start the workout and get in shape.
Warm-up
Before you start any workout, it is essential to warm up. This practice is very important to prevent any type of injury and prepare your muscles for the workout ahead. For this pull day workout, start with a few arm circles, shoulder rolls, and a light jog or jump rope.
Pull-ups-Pull Day Workout
Pull-ups workout is an excellent exercise. It is for building a strong back and biceps. To do pull-up workout, first grab a pull-up bar with a grip overhand, hands shoulder-width apart. Now, pull your body up side towards the bar until your chin is above the bar. Lower the body down back to the starting position and repeat this pull day workout for 3 sets of 8-10 reps.
If you’re unable to do a full pull-up workout, you can use an assisted pull-up machine, resistance bands, or a partner to help you.
Bent-over rows
Bent-over rows are an effective exercise for working your upper back muscles. To do bent-over rows workout, first hold a dumbbell in each hand, then bend over at the hips with the back straight. Now, pull the weights upward, towards your chest, together squeezing your shoulder blades. Lower the weights back down now towards the position of start. So, repeat for 3 sets of 8-10 reps.
Seated cable rows
Seated cable rows are another excellent exercise for working your back muscles. To do seated cable rows, sit at a cable machine with your feet flat on the ground and your knees slightly bent. Now, get the handle with each of your hands and pull it towards the body, squeezing together your shoulder blades. Then slowly release the handle backward to the position where you start. Now repeat for 3 sets of 8-10 reps.
Bicep curls-Pull Day Workout
Bicep curls are an effective exercise for building strong, defined biceps. Stand with your feet shoulder-width apart, and then hold a dumbbell together in both the hands, to do bicep curls. Curl the weights upward, towards the shoulders, do it by keep the elbows close to the body. Now, bring down the weights back to the position of start. Repeat this for 3 sets of 8-10 reps.
Hammer curls-Pull Day Workout
Hammer curls are another exercise for bicep. It mainly targets the brachialis muscle. This muscle is located actually between the biceps and triceps. To do pull day workout of hammer curls, hold a dumbbell in each hand with your palms facing each other. Curl the weights upwards to the shoulders, do it by keeping the elbows close to the body. Lower the weights back down now, to the starting position and then repeat for 3 sets of 8-10 reps.
Cool down and stretch
After doing your pull day workout, it is also very important to cool down and stretch. So, you can avoid possible injury and improve the flexibility. For the pull day workout, you can finish with a few stretches of arm and rolls of shoulder.
Conclusion
This pull day workout is perfect for anyone looking to build a strong, defined back and biceps. Remember always to warm up before the pull day workout, cool down and stretch after, and always listen to your body. Also, you can start this pull day workout with 3 sets of 8-10 reps for each exercise.
Then, as you get strong with muscles, then you can increase the weight or number of reps. You can make your workout more exciting and challenging by doing this. Incorporate this pull day workout into your weekly fitness routine, and you’ll be on your way to a stronger, healthier, and more defined upper body in no time.
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