The Ultimate Pull Day Workout Routine to Build Muscle and Feel Stronger

Who This Is For

• Beginners starting a strength training or push-pull routine
• Experienced gym-goers looking to build upper-body strength
• Anyone wanting to improve posture, muscle definition, and overall fitness
• VASA members and visitors looking for structured, equipment-based workouts

Key Points

• Defines what a pull day workout is and why it matters
• Targets key muscle groups: back, biceps, rear delts, and upper arms
• Breaks down compound and isolation exercises with step-by-step guidance
• Emphasizes proper form, starting position, and alignment for safety and effectiveness
• Includes warm-up and recovery tips to support muscle growth and reduce injury
• Explains how to fit pull day into a full push-pull or PPL workout routine
• Highlights VASA amenities like STUDIO RED, personal training, and functional turf for maximum results

Looking to strengthen your upper body? We’ve got the exercises to help you grow your biceps and fire up your back muscles, because a solid pull day workout is where the magic happens. Whether you’re brand new to strength training or a seasoned gym-goer, this guide will help you crush your next pull day routine, VASA style.

Get ready to activate your upper body muscles and blast your biceps brachii with the most effective pulling exercises. Let’s get into it.

What Is a Pull Day Workout?

In a push-pull split, pull day focuses on exercises that involve pulling movements. That means working the back muscles, biceps, rear delts, and other pull muscles.

Where push day targets pushing actions like chest and shoulder presses, pull day balances things out by hitting the same muscles in reverse motion. It’s a key piece of any push-pull workout routine or strength training split.

Why You Should Love Pull Days

Pull days build a strong, sculpted upper body by targeting major muscle groups like the latissimus dorsi, trapezius muscles, and biceps brachii. That means:

• Better posture from stronger shoulder blades
• Improved grip strength
• Defined arms and a wide back
• Functional gains that benefit your entire body

Additionally, most pull-day exercises allow for progressive overload, helping to build muscle mass and support muscle hypertrophy over time. Just don’t forget to support your results with proper nutrition and a solid resistance training frequency.

Your Best Pull Day Workout at VASA

Ready to build your back and arms? Here’s a pull day workout routine you can do with standard gym equipment, and it’s perfect for all experience levels.

Warm-Up (5–10 Minutes)

Before you hit the weights, warm up your muscle fibers.

• Row machine at light resistance
• Arm circles and mobility drills
• Banded pull-aparts for shoulder prep

Compound Exercises

These movements target multiple muscle groups at once and form the foundation of any pull day.

1. Deadlifts

• Stand with feet shoulder-width apart, bar over mid-foot
• Use an overhand or underhand grip
• Keep your knees bent and engage your back muscles
• Drive through your heels
• Slowly lower the bar to the ground

Works: entire body, especially the upper back, glutes, and hamstrings

2. Pull-Ups or Assisted Pull-Ups

• Grab the pull-up bar with a shoulder-width overhand grip
• Keep arms fully extended at the bottom
• Pull up until your chin clears the bar
• Slowly lower back to the starting position

Works: lat muscles, biceps, rear deltoids

If you’re still building strength, use a resistance band or an assisted pull-up machine. You can also try the lat pull-down machine.

3. Bent Over Barbell Row

• Stand with feet hip-width apart, hinge at your hips
• Hold the bar with palms facing you
• Keep a slight bend in your knees
• Pull the bar to your torso with elbows tucked
• Slowly lower to the starting position

Works: upper back, rear delts, biceps brachii

Isolation Exercises

Now let’s focus on the individual upper arm and forearm muscles.

4. Bicep Curls

• Start with arms fully extended at your sides
• Keep your elbows tucked close to your body
• Curl up slowly and squeeze at the top
• Slowly lower to the starting position

This isolation exercise is a must for any pull workout.

5. Preacher Curls

• Use a preacher curl bench for support
• Grip the bar or dumbbells with palms facing up
• Lift with control and avoid swinging
• Slowly lower for maximum muscle contraction

Great for hitting the biceps brachii from a different angle.

6. Face Pulls or Bent Over Dumbbell Flyes

• Focus on rear delts and shoulder muscles
• Use a neutral grip and maintain shoulder-width stance
• Keep knees slightly bent and core engaged
• Pull or lift with control, then slowly lower

This helps improve shoulder stability and posture.

Trainer Tips for Better Pull Day Results

Form is everything. Here are a few tips to help you get more from your pull day workout routine:

• Always check your starting position and setup. Whether it’s feet flat, feet hip width apart, or knees bent, alignment matters.
• Master compound exercises first, then add isolation exercises to fine-tune your results.
• Use mirrors to watch your shoulder blades and spine alignment. If they move well, your form is likely solid.
• Rest and recovery matter. Supporting your workouts with massage, sauna sessions, or light therapy can boost muscle protein synthesis.
• Switch it up. Mix in different pulling movements like barbell rows, pull-ups, and lat pulldown variations to hit your muscle groups from new angles.

Create a Push-Pull Workout Routine That Works

A well-designed push-pull workout routine keeps your training balanced and effective. Alternate push day and pull day with a lower body day for a complete PPL workout routine.

At VASA, we make it easy to stay motivated and keep progressing. Here’s what we offer:

• STUDIO RED HIIT classes with built-in pulling exercises
• One-on-one personal training for a customized pull day focuses
• Functional training turf and performance lifting areas
• Top-tier strength equipment for every major muscle group

Whether you’re going for muscle growth or looking to boost resistance training frequency, we’ve got the space and support for it.

Train Smarter with VASA

From the pull-up bar to preacher curls, everything you need for the best pull day workout is waiting for you at VASA. Take advantage of our equipment, premium recovery tools, and inclusive fitness community.

Want to feel stronger, build your back, and grow your arms? Come try it out.

Join today—no annual commitment, just full access to all the gains.