Gym pull workout

Exercises

Pull-up or assisted pull-up / lat pulldown

3 × 6–10

Targets: lats, upper back, biceps, forearms

Steps for pull-up / assisted pull-up

1. Grab the bar with hands slightly wider than shoulder-width.
2. Start from a dead hang with your core braced.
3. Pull your elbows down toward your sides to lift your chest toward the bar.
4. Keep your shoulders down and avoid shrugging excessively.
5. Pull until your chin clears the bar or as high as you can with control.
6. Lower slowly to the starting position.
7. Stop 1–2 reps shy of failure.

Steps for lat pulldown

1. Sit down and secure your thighs under the pad.
2. Grab the bar with a wide overhand grip.
3. Lean back slightly and brace your core.
4. Pull the bar down toward your upper chest by driving your elbows down.
5. Squeeze your lats and upper back at the bottom.
6. Return the bar upward with control until your arms are fully extended.
7. Avoid turning it into a full-body swing.

Barbell row or seated cable row

3 × 8–12

Targets: mid-back, lats, rhomboids, rear shoulders, biceps

Steps for barbell row

1. Stand with feet about hip-width apart and hold the bar with an overhand grip.
2. Hinge at the hips until your torso is angled forward with a flat back.
3. Brace your core and let the bar hang under your shoulders.
4. Row the bar toward your lower ribs or upper waist.
5. Squeeze your shoulder blades together at the top.
6. Lower the bar with control.
7. Keep your torso stable and avoid jerking the weight.

Steps for seated cable row

1. Sit tall with feet planted on the platform.
2. Grab the handle and straighten your arms.
3. Brace your core and keep your chest up.
4. Pull the handle toward your torso by driving your elbows back.
5. Squeeze your shoulder blades together.
6. Extend your arms back out with control.
7. Avoid rounding your lower back.

One-arm dumbbell row

3 × 8–12 each side

Targets: lats, upper back, rear shoulders, biceps

Steps

1. Place one knee and one hand on a bench, with the other foot on the floor.
2. Hold a dumbbell in your free hand with your arm extended.
3. Keep your back flat and core braced.
4. Pull the dumbbell up toward your hip, not straight up toward your shoulder.
5. Keep your elbow close to your body as you row.
6. Squeeze at the top.
7. Lower slowly until your arm is fully extended, then repeat before switching sides.

Face pull or rear-delt fly

3 × 12–15

Targets: rear delts, upper back, rotator cuff, posture muscles

Steps for face pull

1. Set a rope attachment at about upper-chest or face height.
2. Grab the rope with both hands and step back until there is tension.
3. Stand tall with your core braced.
4. Pull the rope toward your face, leading with your elbows.
5. At the end, let your hands separate slightly beside your head.
6. Squeeze your rear delts and upper back.
7. Return slowly and keep the movement light and controlled.

Steps for rear-delt fly

1. Hold light dumbbells and hinge slightly at the hips.
2. Let the weights hang below your shoulders with a soft bend in the elbows.
3. Raise your arms out to the sides in a wide arc.
4. Stop when your arms are about level with your shoulders.
5. Squeeze your rear delts and upper back.
6. Lower with control.
7. Avoid swinging the weights.

Bicep curl (barbell or dumbbell)

3 × 10–12

Targets: biceps, forearms

Steps for barbell curl

1. Stand tall holding the bar with an underhand grip.
2. Keep your elbows close to your sides.
3. Curl the bar upward toward your shoulders.
4. Squeeze your biceps at the top.
5. Lower the bar slowly until your arms are straight again.
6. Keep your torso still and avoid using momentum.

Steps for dumbbell curl

1. Stand with a dumbbell in each hand and palms facing forward.
2. Keep your elbows tucked near your sides.
3. Curl the weights upward.
4. Pause and squeeze at the top.
5. Lower slowly under control.
6. Alternate arms or lift both together.

Optional finisher

Hammer curl

2 × 12–15

Targets: brachialis, biceps, forearms

Steps

1. Hold a dumbbell in each hand with palms facing inward.
2. Stand tall with your elbows close to your torso.
3. Curl the dumbbells upward without rotating your wrists.
4. Squeeze at the top.
5. Lower with control.
6. Keep the movement strict and avoid swinging.

Notes

• This workout covers the main pull muscle groups: lats, upper back, mid-back, rear delts, biceps, and forearms.
• The structure includes both a vertical pull and horizontal pulls, which makes it a more complete pull day.
• Rest about 60–90 seconds between most sets, and 90–120 seconds for heavier pull-ups, pulldowns, or rows.
• Choose weights that make the final reps challenging while keeping your form clean.