A pull day workout focuses on exercises where the primary movement involves pulling a weight toward the body. This training split, commonly part of a Push/Pull/Legs (PPL) structure, efficiently groups muscle actions to maximize training volume and recovery. The goal is to comprehensively target the muscles responsible for arm flexion, shoulder extension, adduction, and retraction. This approach systematically develops the entire posterior chain of the upper body, including the back, arm, and shoulder musculature.
The Major Muscle Groups of the Back
The largest muscle targeted on a pull day is the Latissimus Dorsi, often called the lats. This broad, flat muscle originates from the lower back and pelvis, inserting into the upper arm bone (humerus). The lats’ primary function is shoulder adduction, extension, and internal rotation. This action involves pulling the elbow down and back toward the torso, which is the key movement in vertical pulling exercises.
The Trapezius is a large muscle covering the upper back and neck, divided into upper, middle, and lower fibers. The middle and lower portions are heavily involved in pulling movements, responsible for retracting the scapulae (pulling the shoulder blades toward the spine). This action contributes to the “thickness” of the back and is intensely activated during horizontal pulling exercises.
Nestled beneath the Trapezius are the Rhomboids (major and minor), which connect the spine to the shoulder blade. These muscles work with the middle Trapezius to facilitate scapular retraction and downward rotation. The Rhomboids are particularly active when squeezing the shoulder blades together at the peak contraction of a row, making them foundational for upper-back development and posture.
Secondary and Stabilizing Muscles
Several muscle groups act as synergists, assisting the motion and stabilizing the joints during the lift. The Biceps Brachii, a two-headed muscle on the front of the upper arm, acts as a powerful secondary mover. Its main function is elbow flexion, the bending of the arm that occurs as the weight is pulled toward the body in nearly all compound pulling exercises.
The Posterior Deltoids (rear delts) are the rear portion of the shoulder muscle group. These muscles play a supporting role in shoulder extension and external rotation, but their most important contribution is stabilizing the shoulder joint during heavy pulls. They are targeted in exercises that emphasize pulling the arms directly backward, which helps counteract the internal rotation caused by the lats.
The Forearms, consisting of various flexor and extensor muscles, are heavily engaged on a pull day. These muscles are responsible for grip strength, which can often limit the amount of weight held during rows or pull-ups. The flexors, in particular, work isometrically to maintain a secure grip on the bar or handle throughout the pulling motion.
Essential Pull Day Movements
Pull day movements are typically categorized into two types based on the direction of the pull relative to the torso. Incorporating both vertical and horizontal pulls is necessary for comprehensive back development, building both width and thickness.
Vertical Pulls
Vertical Pulls involve pulling a weight down toward the body or pulling the body up toward a fixed point. Exercises like Pull-ups and Lat Pulldowns primarily emphasize the Latissimus Dorsi, helping to build back width.
Horizontal Pulls
Horizontal Pulls, also known as rowing movements, involve pulling a weight horizontally toward the torso. Examples such as Barbell Rows, Cable Rows, and Dumbbell Rows place a greater emphasis on the middle back muscles, including the Trapezius and Rhomboids.
Isolation and accessory movements are used to target smaller, specific muscle groups. The Face Pull exercise is effective for isolating the Posterior Deltoids and external rotators of the shoulder, supporting shoulder health and stability. Bicep Curls are a common isolation movement to directly target the Biceps Brachii, ensuring they receive dedicated volume after compound lifts.