The Best Science-Based PULL Workout For Growth (Back/Biceps/Rear Delts)

This video is part 2 of my recently released push pull legs routine series. Here, I’ll cover a sample science-based pull workout to now target the various back muscles, the biceps, and the rear delts. First off, it’s important you understand the overall setup of this pull day workout. The first 4 exercises will rotate between vertical pulling movements and horizontal rowing movements. It’s beneficial to rotate from one to the other throughout the workout to not only work our back muscles from different angles, but to also avoid overstraining stabilizer muscles. We’ll then finish the workout off with 2 accessory movements to work the smaller muscle groups.

The first exercise we’ll include in this pull workout are pull-ups, which are one of the best exercises for targeting the lats to increase the width of your back. The pull-up activates various other back and arm muscles to a high degree as well, meaning that it’s a great overall back builder and therefore should be a staple in your routine. Next, it’s time to switch the angle of pull by moving to a horizontal pulling movement with the barbell row, which is not only be a greater overall back builder, but is especially useful for mid-back thickness and lower back development.

Next, for our pull day workout, is the lat pulldown. Rather than the wide traditional overhand grip, we’ll be switching to a closer underhand grip. Doing so involves more shoulder extension and has an angle of pull that is more vertical and in line with the lower lat fibers–allowing us to emphasize the lower lats for maximized back width. We’ll then move back to a horizontal rowing movement similar to the barbell row, but performed in a way that will emphasize the rear delt. If we widen our grip to enable us to flare the elbows out more as we pull, the rear delts are now put in a more advantageous position and the involvement of the lats is minimized.

Next, it’s time to move onto some isolation work for the biceps, but more specifically we’ll be targeting the long head of the biceps. The close grip barbell curl is a great exercise for this purpose because by both keeping the elbows close to the body and using a narrower grip that’s within shoulder-width, we’ll be able to put the outer head or long head of the biceps in a more advantageous position. Lastly, we’re going to finish off the workout with facepulls, which will be mainly used to work the rear delts, mid and lower traps, and our various rotator cuff muscles. For the first 2 sets, you’ll want to focus on externally rotating the shoulder at the end position to best strengthen the rotator cuffs. For the last 2 sets, you’ll want to switch to lying face pulls to now further emphasize the rear delts.

Here’s what your pull workout in a typical push pull legs routine could look like:

Pull-Ups: 3-4 sets of 6-10 reps OR Kneeling Lat Pulldowns: 3-4 sets of 10-15 reps
Barbell Row: 3-4 sets of 10-15 reps
Reverse Grip Pulldowns: 3-4 sets of 8-12 reps
Chest Supported Rear Delt Row: 3-4 sets of 10-15 reps
Narrow Grip Barbell Curl: 2-3 sets of 8-12 reps
Kneeling Face Pulls: 2-3 sets of 10-15 reps

Guys I hope you enjoyed this one and you were able to see that to maximize your time and efforts and build muscle in the fastest way possible, then you need to not only carefully select each and every exercise that you perform in your workouts, but you also need to know how to then go about executing and implementing them into your overall routine.

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