Pull Day Workout routine for beginners

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Most of the professionals follow the push and pull workout. This workout routine is an effective routine to get the best body physique. We have analyzed the best pull day workout which will help you get your desired body. So, hit the gym and have these crazy workouts.

  1. Barbell Deadlift

The barbell deadlift is one of the best pull day workouts. It targets your lower body part and upper body part as well. Be careful during having this workout, prevent injuries. Now it’s time to hit this crazy workout.

Targeted areas- Quadriceps muscle, hips, lower back, thighs, Hamstrings.

How to do

Stand straight and bend your knees slightly. Hold the barbell with an underhand grip in front of your thighs. Keep your feet apart at shoulder width. Now lower the barbell by moving your hip back as far as you can. Keep your head looking forward. Now return back to the starting position.

Complete 4 sets of 5 reps each with 90-120 sec rest.

This workout also helps in burning calories and losing body fat.

Keep your back straight and your shoulders at the back Avoid heavyweight at the beginning.

  1. Chin-ups (Weighted)

Chin-ups is the best and crazy pull workout. This workout is for both beginners and professionals. It usually targets your back and shoulder traps. So, hit the bar and perform the workout.

Targeted areas- It usually targets your shoulder traps and upper body muscles.

How to do

Grab the pull up bar with a shoulder-width grip. Keep your palm facing your torso. Place the dumbbell between your legs.  Now perform the normal pull up by pulling your body up. Release the body down slowly. Here is your one-rep completed.

Complete 3 sets of 5 reps each with 60-sec rest.

  1. Chest supported rows

Chest supported rows is one of the best pull workouts. This workout is usually suggested by most of the professionals. It is the most effective pull workout which helps in sculpting your chest. Take a deep breath and get back to the arena to perform this crazy workout.

Targeted areas- It usually targets your upper chest.

How to do

Lie down on an incline bench at 45-degree angle facing your chest towards the pad. Grab a pair of dumbbells in your hand. Release your hands straight down. This will be your starting position. Now pull the dumbbells up by squeezing your shoulders together until it touches your ribs. Here is one rep completed.

Complete 3 sets of 30 reps each with 60-sec rest.

  1. Shrugs (Dumbbell or Barbell)

Shrugs are considered as one of the best shoulder workouts. It usually focuses on your upper traps.  It helps in sculpting broad shoulders. This exercise can be performed by both dumbbell and barbell. It also strengthens your muscles. Go ahead and have this workout.

Targeted areas- It usually targets your upper traps.

How to do

Stand in an erect position holding dumbbell in each hand, facing your torso. This will be your initial position. Lift the dumbbells up by raising the shoulders as up as possible. Contract the shoulders at the top for a second. Now release down dumbbells in an initial position slowly. One rep is completed.

Complete 3 sets of 22, 20, 18 reps.

  1. Standing barbell curls

Standing barbell curls is one of the best workouts. It focuses on your biceps and is considered as the most effective workouts. This pull workout is for both beginners and professionals. It helps in sculpting bigger biceps. Go have this crazy workout.

Targeted areas- It usually targets your biceps main muscles.

How to do

Stand up straight, holding a barbell in your hand with a shoulder-width grip. Keep your palm facing forward. This will be your starting position. Now pull the barbell up without moving your upper arms. Release down slowly to the initial position.  Your one rep is completed.

Complete 5 sets of 12 reps each with 30-sec rest.

Contract the biceps during the movement. Do not move your upper arms, use your forearms.

  1. Standing cable reverse fly

Standing cable fly is similar to the reverse fly. It is one of the best workouts for shoulders. It focuses on your rear delts. Both beginners and professionals can have this workout. This workout also strengthens your muscles. Now get back and have this crazy workout.

Targeted areas- It targets your shoulder muscles and back muscles.

How to do

Stand across the cable extensions. Grab the handles with a neutral grip. Slightly bent your elbows. This will be your starting position. Now pull the handles without squeezing your shoulders. Slowly lower the handles back to the initial position. Here is your one-rep completed.

Complete 5 sets of 10 reps each with 15-sec rest.

Also, read our article on Top 8 triceps exercise for men Click Here

 

 

 

 

 

 

 

 

 

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