It is crucial to choose the right pull day exercises to grow your biceps, back, and forearms optimally. Often improper exercise selection can lead to imbalances between the push and pull muscles, which can lead to injuries and poor posture.
In general, pull day exercises should be done two to three times a week to build a well-rounded, strong physique. Focus on compound movements to build strength, and assistance exercises to target lagging areas.
Today, we will take a look at the top six pull day exercises to build a thick, muscular back. Many of these are time-tested exercises used by old-school bodybuilders like Arnold Schwarzenegger and Mike Mentzer to build their superhero-esque physiques.
Deadlifts are called the king of all exercises for a reason. It is a total body compound exercise that will help you reap immense strength and muscle gain. Deadlifts prove to be some of the best pull day exercises to help you build a monster upper back.
If you are a natural lifter struggling to build back width, you should definitely include pullups/chinups in your pull day exercises. Chinups are key to building big biceps, so alternate them with pullups.
Cable movements should definitely be added to your list of pull day exercises. Seated cable rows provide constant tension on the lats, rhomboids, and biceps.
The chest-supported row removes any momentum and lower back involvement. Therefore, trainees with underdeveloped or injured lower backs should add these to their index of pull day exercises.
Pullovers are an old-school movement that provides an amazing loaded stretch for the lats. They can also be done with cables or barbells.
Hammer curls are an excellent exercise to build big biceps and forearms. They are also among the best pull day exercises to target your brachialis and build the coveted "bicep peak".
If you are struggling to build a powerful back and big biceps, use the aforementioned pull day exercises to kickstart muscle growth.
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