Pull Day Workout : Back, Biceps And Deltoid ( Benefits And Common Mistakes )

A pull day workout is a type of weightlifting routine that focuses on exercises that involve pulling movements. This typically includes exercises that target the back, biceps, and forearms. Pull day workouts are often included in a split routine where different muscle groups are targeted on different days, allowing for adequate rest and recovery time for each muscle group.

In this article, i’ll explain:

    • About Push Day 

    • Push Day Exercises  

    • Benefits and Common Mistakes related to   

       Exercises 

    • Conclusion 

What is a Push Day ?

A "pull day" is a workout routine focused on exercises that involve pulling movements. This typically includes exercises that target the muscles of the back, biceps, and rear deltoids. Examples of exercises commonly included in a pull day workout are pull-ups, rows, lat pulldowns, bicep curls, and rear delt flyes. The goal of a pull day workout is to strengthen and build muscle in the muscles involved in pulling movements, which can improve overall posture and upper body strength. It's often paired with a "push day" workout, which focuses on exercises that involve pushing movements, such as push-ups, bench press, and shoulder press.

Pull Day Exercises:

Here are some of the most common exercises included in a pull day workout:

Pull-ups: 

This exercise is a classic bodyweight exercise that targets the back, biceps, and forearms. It can be done using a pull-up bar or an assisted machine. To perform a pull-up, grip the bar with your hands slightly wider than shoulder-width apart, palms facing away from you. Hang from the bar with your arms fully extended and your shoulders relaxed. Engage your back muscles and pull your body up towards the bar until your chin is above the bar. Lower yourself back down to the starting position and repeat for the desired number of reps.

Benefits:

• Target multiple muscle groups in the back, arms, and shoulders.
• Improve grip strength and forearm endurance.
• Increase upper body strength and power.
• Improve posture and spine alignment.
• Help to prevent shoulder injuries.

Common Mistakes:

• Using momentum to swing your body up to the bar, rather than relying on the strength of your back and arms.
• Failing to engage your shoulder blades and back muscles, which can lead to shoulder pain and injury.
• Not completing a full range of motion by lowering your body all the way down before starting the next rep

Chin-ups: 

This exercise is similar to pull-ups, but with your palms facing towards you. This puts more emphasis on your biceps. To perform a chin-up, grip the bar with your hands shoulder-width apart, palms facing towards you. Hang from the bar with your arms fully extended and your shoulders relaxed. Engage your back muscles and pull your body up towards the bar until your chin is above the bar. Lower yourself back down to the starting position and repeat for the desired number of reps.

Benefits:

• Builds upper body strength
• Increases grip strength
• Builds muscle mass in the back and biceps
• Improves posture
• Enhances athletic performance
• Offers exercise variety

Common Mistakes:

• Using a grip that is too narrow or too wide, which can put excessive strain on your wrists and shoulders.
• Failing to engage your back muscles and relying too much on your biceps to complete the exercise.
• Using momentum to swing your body up to the bar, rather than relying on the strength of your back and arms.
• Not completing a full range of motion by lowering your body all the way down before starting the next rep.

Barbell Rows: 

This exercise targets your upper back and biceps. It can be done using a barbell or dumbbells. To perform a barbell row, stand with your feet shoulder-width apart and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Bend forward at the hips and lower the barbell towards the floor. Keeping your back straight, engage your back muscles and pull the barbell up towards your chest. Lower the barbell back down to the starting position and repeat for the desired number of reps.

Benefits:

• Target the muscles in the middle and upper back.
• Strengthen the muscles that support your spine and shoulders.
• Improve posture and spine alignment.
• Increase upper body strength and power.
• Can be modified to target different areas of the back. 
• Help to address muscle imbalances between the left and right sides of the body.

Common Mistakes:

• Rounding your back or hunching your shoulders, which can put excessive strain on your spine and increase the risk of injury.
• Using too much weight and sacrificing form to complete the exercise, which can increase the risk of injury and reduce the effectiveness of the exercise.
• Not maintaining proper form and alignment throughout the exercise, which can increase the risk of injury.

Lat Pulldowns: 

This exercise targets your upper back and biceps. It can be done using a lat pulldown machine or a resistance band. To perform a lat pulldown, sit at the lat pulldown machine with your feet flat on the floor and your knees bent. Reach up and grip the bar with your hands slightly wider than shoulder-width apart, palms facing away from you. Pull the bar down towards your chest while squeezing your shoulder blades together. Slowly release the bar back up to the starting position and repeat for the desired number of reps.

Benefits:

• Target the latissimus dorsi muscles in the back.
• Strengthen the muscles that support your spine and shoulders.
• Improve upper body strength and power.
• Increase range of motion in the shoulders.
• Can be modified to target different areas of the back.

Common Mistakes:

• Pulling the bar down behind your neck, which can put excessive strain on your shoulders and neck.
• Rounding your shoulders or hunching your back, which can reduce the effectiveness of the exercise and increase the risk of injury.
• Using too much weight and pulling the bar down too quickly, which can lead to momentum taking over and reduce the activation of the targeted muscles.

Seated Cable Rows: 

This exercise targets your middle back and biceps. It can be done using a cable machine. To perform a seated cable row, sit at the cable machine with your feet flat on the footrests and your knees slightly bent. Reach forward and grip the handle with both hands. Sit up tall and engage your back muscles as you pull the handle towards your chest. Slowly release the handle back to the starting position and repeat for the desired number of reps.

Benefits:

• Target the muscles in the middle and upper back.
• Strengthen the muscles that support your spine and shoulders.
• Improve posture and spine alignment.
• Increase upper body strength and power.
• Can be modified to target different areas of the back.

Common Mistakes:

• Rounding your shoulders or hunching your back, which can reduce the effectiveness of the exercise and increase the risk of injury.
• Pulling the handle towards your chest using only your arms, rather than engaging your back muscles to initiate the movement.
• Not maintaining proper form and alignment throughout the exercise, which can increase the risk of injury

Dumbbell Rows: 

This exercise targets your back, biceps, and forearms. It can be done using a bench or standing position. To perform a dumbbell row, stand with your feet shoulder-width apart and hold a dumbbell in your right hand. Place your left knee on the bench and lean forward until your upper body is parallel to the ground. With your right arm fully extended towards the ground, engage your back muscles and pull the dumbbell up towards your chest. Lower the dumbbell back down to the starting position and repeat for the desired number of reps before switching sides.

Benefits:

• Target the muscles in the upper and mid-back.
• Strengthen the muscles that support your spine and shoulders.
• Improve posture and spine alignment.
• Increase upper body strength and power.
• Can be modified to target different areas of the back.
• Help to address muscle imbalances between the left and right sides of the body.

Common Mistakes:

• Twisting your torso to compensate for a lack of stability in your core muscles, which can reduce the effectiveness of the exercise and increase the risk of injury.
• Not engaging your back muscles to initiate the movement, which can lead to an over-reliance on your arms to complete the exercise.
• Using too much weight and sacrificing form to complete the exercise, which can increase the risk of injury and reduce the effectiveness of the exercise.

Bicep Curls: 

This exercise targets your biceps. It can be done using dumbbells, barbells, or resistance bands. To perform a bicep curl, stand with your feet shoulder-width apart and hold a weight in each hand. With your palms facing forward, curl the weights towards your shoulders while keeping your elbows tucked in by your sides. Slowly lower the weights back down to the starting position and repeat for the desired number of reps.

Benefits:

• Target the bicep muscles in the arms.
• Improve grip strength and forearm endurance.
• Increase upper body strength and power.
• Can be done with a variety of equipment, including dumbbells, barbells, and resistance bands

Common Mistakes:

• Swinging your arms to use momentum to lift the weight, rather than relying on the strength of your biceps and forearms.
• Failing to engage your biceps fully throughout the movement, which can reduce the effectiveness of the exercise.
• Using too much weight and sacrificing form to complete the exercise, which can increase the risk of injury and reduce the effectiveness of the exercise.

Hammer Curls: 

This exercise targets your biceps and forearms. It can be done using dumbbells. To perform a hammer curl, stand with your feet shoulder-width apart and hold a weight in each hand. With your palms facing towards your body, curl the weights towards your shoulders while keeping your elbows tucked in by your sides. Slowly lower the weights back down to the starting position and repeat for the desired number of reps.

Benefits:

• Target the bicep and forearm muscles in the arms.
• Improve grip strength and forearm endurance.
• Increase upper body strength and power.
• Can be done with dumbbells.

Common Mistakes:

• Failing to engage your forearm muscles fully throughout the movement, which can reduce the effectiveness of the exercise.
• Using too much weight and sacrificing form to complete the exercise, which can increase the risk of injury and reduce the effectiveness of the exercise.
• Not maintaining proper form and alignment throughout the exercise, which can increase the risk of injury

Reverse Flyes: 

This exercise targets your upper back and shoulders. It can be done using dumbbells or a resistance band. To perform a reverse fly, stand with your feet shoulder-width apart and hold a weight in each hand. Bend forward at the hips and lower the weights towards the floor. Keeping your back straight, engage your upper back muscles and lift the weights out to the side, squeezing your shoulder blades together. Lower the weights back down to the starting position and repeat for the desired number of reps.

Benefits:

• Target the upper back and shoulder muscles.
• Improve posture and spine alignment.
• Strengthen the muscles that support your spine and shoulders.
• Can be done with dumbbells or resistance bands.

Common Mistakes:

• Using too much weight and sacrificing form to complete the exercise, which can increase the risk of injury and reduce the effectiveness of the exercise.
• Failing to engage your upper back and shoulder muscles fully throughout the movement, which can reduce the effectiveness of the exercise.
• Not maintaining proper form and alignment throughout the exercise, which can increase the risk of injury.

Deadlifts: 

This exercise targets your back, glutes, hamstrings, and forearms. It can be done using a barbell or dumbbells. To perform a deadlift, stand with your feet shoulder-width apart and grip the barbell with your hands shoulder-width apart. Keeping your back straight and your knees slightly bent, hinge at the hips and lower the barbell towards the ground. Engage your back and leg muscles as you lift the barbell back up to the starting position. Repeat for the desired number of reps.

Benefits:

• Target multiple muscle groups in the back, glutes, hamstrings, and forearms.
• Improve grip strength and forearm endurance.
• Increase overall strength and power.
• Improve posture and spine alignment.
• Can be done with a barbell or dumbbells.

Common Mistakes:

• Rounding your back or hunching your shoulders, which can put excessive strain on your spine and increase the risk of injury.
• Not engaging your core muscles to stabilize your spine throughout the movement, which can increase the risk of injury.
• Using too much weight and sacrificing form to complete the exercise, which can increase the risk of injury and reduce the effectiveness of the exercise.
• Failing to maintain proper form and alignment throughout the exercise, which can increase the risk of injury.

Conclusion

In conclusion, a pull day workout is an essential part of any well-rounded fitness routine, as it helps to develop the muscles in your back, shoulders, and arms, and can improve your overall strength, posture, and body composition. Incorporating exercises such as pull-ups, chin-ups, lat pulldowns, and barbell rows can provide a variety of benefits, including increased muscle mass, improved grip strength, and better overall performance in other exercises. However, it is important to be aware of the common mistakes associated with each exercise and to focus on proper form and technique to avoid injury and maximize the benefits of each exercise. By incorporating a well-planned and executed pull day workout into your fitness routine, you can work towards achieving your fitness goals and improving your overall health and well-being.