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A "pull" workout is a workout that targets the back and biceps, which are the main muscles used for pulling movements. Here is a guide for structuring a great pull workout that will target the muscles in a few different ways, helping you achieve some great results!
First, do an exercise where you pull high to low.
Choose 1 of the following (3 sets of 6-8 reps):
- Neutral grip lat pulldown
- Kneeling single arm pulldown
- Close grip pulldown
- Pull-ups
Next, do an exercise where you pull straight in.
Choose 1 of the following (3 sets of 6-8 reps):
- Cable row
- Seated machine row
- T-bar row
- Inverted row
After that, you'll want to pull low to high.
Choose 1 of the following (3 sets of 6-8 reps):
- Bent over barbell row
- Single arm bent over row
- Underhand bent over row
To finish off, add in some biceps!
Choose 1-2 of the following (3 sets of 8-12 reps each):
- Preacher curl
- Dumbbell curl
- Cable curl
- Hammer curl
- EZ bar curl