This pull workout targets the back, biceps, and rear delts, designed to be part of a push-pull-legs split. This routine prioritizes maximizing muscle growth and strength gains through evidence-based exercise selection and training principles.
We’ll start with two sets of 15-20 light repetitions of one-arm flat pulls. This exercise serves as pre-activation for the lats, priming them for heavier compound movements. Focusing on the mind-muscle connection during these warm-up sets can enhance muscle activation and improve overall performance.
Next, the main loading phase begins with three sets of 6-8 reps of wide-grip pull-ups. Pull-ups effectively engage the lats, biceps, and erector spinae muscles, making them a highly efficient compound exercise. Add weight using a belt as needed to reach the target intensity zone of RPE 8 or 9 (leaving 1-2 reps in reserve).
After each pull-up set, incorporate short lat stretches to maintain flexibility and improve blood flow to the muscles. This can enhance performance and promote better pumps during subsequent sets.
The workout continues with three sets of 10-12 reps of Meadows rows. This exercise effectively targets the mid-traps, rhomboids, and rear delts. Maintain a flat back and focus on scapular retraction to maximize muscle engagement.
Following the rows, perform three sets of 12-15 reps of omni-grip lat pulldowns. Vary your grip (wide, medium, reverse) across the sets to stimulate the lats from different angles and accommodate individual preferences.
We’ll then move into a rear delt tri-set consisting of rope face pulls, reverse pec deck flyes, and band pull-aparts. Perform these exercises with minimal rest between sets to maximize rear delt volume and induce metabolic stress. Focus on controlled movements and proper form throughout each exercise.
To finish the rear delt tri-set, we’ll do band pull-aparts. These provide a unique tensile stimulus, peaking tension at the top of the movement. Incorporate slight external rotation to further engage the rear delts.
The next exercise targets the biceps: three sets of 6-8 reps of EZ bar bicep curls. While biceps are already engaged in previous pulling exercises, direct bicep work with heavier weight further optimizes their growth.
Optionally, add two sets of 15-20 reps of incline dumbbell curls to further fatigue the biceps and emphasize the stretch at the bottom of the movement.
Finally, we’ll conclude with three sets of 6-8 reps of below-the-knee rack pulls. This exercise targets the upper traps and spinal erectors. Use straps and a belt for added support and safety, allowing for heavier loading and greater muscle stimulation. Prioritize proper form, initiating the lift by pulling the slack out of the bar and maintaining a controlled, centered bar path.
