Detailed Pull Workout for Maximum Muscle Growth (Push Day Routine for Bulking)
If you’re planning to shift to a Push-Pull-Leg (PPL) split, or you’ve already started following it, this complete breakdown of a Pull Day Workout will help you maximize muscle growth, improve workout efficiency, and stay motivated throughout your fitness journey.
Pull day focuses on the muscles responsible for pulling movements. These include the back, rear delts, and biceps. Because these muscles are essential for building upper-body strength and width, a well-designed pull day can dramatically transform your physique—especially when your goal is bulking.
What Muscles You Train on Pull Day
A pull day targets three major muscle groups:
1. Back Muscles
The back is made up of several large muscles:
Latissimus dorsi (lats)
Trapezius (traps)
Rhomboids
Smaller stabilizer muscles
Even though the back is complex, you do not need a long list of exercises to hit every muscle. Smart compound movements automatically target multiple areas at once.
2. Rear Delts
The rear deltoid is the back portion of your shoulder. It plays a massive role in:
Improving posture
Enhancing shoulder width
Increasing pulling strength
It is often underdeveloped because many lifters accidentally skip rear delt isolation work.
3. Biceps
Your biceps consist of:
Long head (outer portion)
Short head (inner portion)
Most curl variations naturally target both heads, so you don’t need complex “bicep head isolation strategies” when your main goal is mass.
How Long Should a Pull Workout Be?
For bulking, 45–75 minutes is ideal. You want to provide enough stimulus for growth without unnecessary fatigue.
A complete pull workout only needs:
2 compound exercises for the back
1 isolation exercise for rear delts
1–2 exercises for biceps
This structure keeps your workout focused, intense, and time-efficient.
Why You Should Do Only Two Sets per Exercise
Perform two sets to true failure for every exercise.
This method may sound too minimal, but it is extremely effective. Here’s why:
When doing 3–4 sets, you subconsciously “save energy” to survive all sets.
This prevents real failure in the first one or two sets.
Reduced intensity means reduced muscle growth.
With two all-out sets, you:
Lift heavier
Push harder
Finish your workout faster
Stimulate more hypertrophy
Shorter workouts with maximum intensity are perfect for gaining size while managing fatigue.
The Importance of Time Under Tension (TUT)
To grow muscle, your reps must create enough controlled tension.
Each rep should take about 6 seconds:
2 seconds concentric (lifting)
1 second squeeze
3 seconds eccentric (lowering)
This forces the muscle to work harder even with fewer reps.
Example: Lat Pulldown
Pull the bar down in 2 seconds
Hold for 1 second
Slowly return the bar in 3 seconds, controlling the movement
This type of slow, mindful repetition dramatically increases tension and helps achieve muscle failure efficiently.
Be cautious: As you progress, you will lift heavier weights. Always maintain proper form to avoid injury, especially in the lower back, elbows, and shoulders.
BACK EXERCISES
1. Pull-Up / Cable Lat Pulldown / Machine Lat Pulldown (Plate-Loaded)
These vertical pulling exercises primarily target the lats, the biggest back muscle. Strong, wide lats give your upper body broadness while making your waist look smaller, creating the classic V-taper physique.
Secondary muscles involved:
Rear delts
Traps
Rhomboids
Since this movement hits the largest back muscle, start your pull day with a vertical pull while you’re fresh and energetic.
2. Cable Row / Machine Row / T-Bar Row / Barbell Bent-Over Row
These horizontal pulling exercises build:
Rhomboids
Traps
Upper & mid lats
Overall back thickness
Cable Row / Machine Row
Best for beginners and hypertrophy-focused lifters
Minimal stabilizer involvement
Easy to maintain form
Great for squeezing upper back muscles
T-Bar Row
Provides excellent mind-muscle connection
Strong contraction at the end of the rep
Chest pad may feel odd at first, but once comfortable, you’ll see huge back-thickness improvements
Barbell Bent-Over Row
The most demanding and fatiguing variation
Targets almost your entire upper and mid back
Requires strong posture and core stability
Recommendation: Perform three sets of bent-over rows instead of two.
Use 8–12 reps due to the heavy load and stress on your lower back.
REAR DELT EXERCISES
Reverse Pec Dec Fly / Side Reverse Pec Dec / Rope Face Pull / Cable Crossovers
The rear delt is small but crucial for shoulder balance and back aesthetics. Since it’s often undertrained, rear delt isolation is essential for a complete pull workout.
Why Not Dumbbell Reverse Flyes?
They lose tension at the top and bottom of the movement. Machines and cables keep constant tension, which is ideal for muscle growth.
Best Variation: Side Reverse Pec Dec
Sit sideways with one arm supported on the pad, then perform a single-arm reverse fly.
Benefits:
Greater stretch
Better range of motion
Stronger contraction
Best tension curve for hypertrophy
Rear delts respond extremely well to controlled, moderate-weight isolation work.
BICEP EXERCISES
Machine Preacher Curl / Barbell Curl / Dumbbell Curl / Dumbbell Preacher Curl / Straight-Bar Cable Curl / Bayesian Curl
All of these curls hit both the long and short heads of the biceps.
You Don’t Need Separate “Bicep Head Workouts”
Most curl variations already stimulate both heads effectively. Some may shift emphasis slightly, but the difference is minor unless you’re an advanced bodybuilder.
Hammer Curl / Reverse Barbell Curl / Cable Rope Hammer Curl
These variations primarily target:
Brachialis
Forearms
The brachialis lies under the biceps. When developed, it pushes the bicep upward, making your arms look bigger and rounder.
This is why hammer curls are essential for building thick, impressive arms.
Final Thoughts
A pull day does not have to be long or overly complicated. With smart exercise selection, time under tension, and two intense sets per movement, you can build:
A wider back
Thicker upper body
Stronger biceps
Better shoulder posture
A complete and balanced physique