pull exercises gym

Pull exercises in the gym mainly target the back, biceps, and rear delts. These exercises typically involve pulling weight towards your body. Here are some of the best pull exercises:

Back (Lats, Traps, Rhomboids) Pull-Ups (Wide/Narrow/Chin-Up) Lat Pulldown (Wide/Close Grip)

Seated Cable Row Bent-Over Barbell Row Dumbbell Rows (Single-Arm or Both Arms) T-Bar Row

Inverted Rows (Bodyweight on Smith Machine/Barbell) Face Pulls (Cable Machine for Rear Delts & Traps) Deadlifts (Works Back, Traps, and Hamstrings) Biceps

Barbell Bicep Curls Dumbbell Bicep Curls Hammer Curls Preacher Curls

EZ Bar Curls Cable Curls (Rope, Bar, or Single Arm) Concentration Curls

Reverse Curls (For Forearms and Biceps) Traps & Rear Delts Shrugs (Barbell or Dumbbell) Rear Delt Flys (Cable or Dumbbells)

Face Pulls (For Rear Delts and Traps) Upright Rows (Barbell or Dumbbell) Pull Day Workout Example 1. Pull-Ups - 4 sets of 8-12 reps

2. Bent-Over Rows - 4 sets of 8-12 reps 3. Lat Pulldown - 3 sets of 10-12 reps 4. Seated Cable Rows - 3 sets of 10-12 reps

5. Dumbbell Bicep Curls - 3 sets of 10-12 reps 6. Hammer Curls - 3 sets of 10-12 reps 7. Face Pulls or Rear Delt Flys - 3 sets of 12-15 reps

Would you like a customized pull workout based on your goals?