FitPacer Français

Home › All guides › Weight training

Pull: back and biceps

The "pull" workout groups the pulling movements: pull-ups, rows, cable rows, face pulls and curls. It balances pressing days and strengthens an often neglected back.

Duration44 minLevelIntermediateEquipmentPull-up bar, barbell, cable, dumbbells
Start this routine in FitPacer

Free, no account, on iPhone without the App Store.

Benefits

  • Strengthens the back, rear shoulders and biceps
  • Balances pressing work and improves posture
  • Progress you can measure in pull-ups as well as weights

Who is it for?

For lifters who rotate push, pull and legs, or want a stronger back.

Steps

  1. Pull-ups: 4 sets of 6 to 10, 2 min rest
  2. Barbell row: 4 × 8-10
  3. Seated cable row: 3 × 10-12
  4. Face pulls, biceps curls and hammer curls: 3 sets, 1 min rest

Tips

  • No full pull-up yet? Use a band or the lat pulldown
  • Flat back on rows, pull your elbows towards your hips
  • For bodyweight moves, progress is tracked in reps

Precautions

  • If your lower back hurts, lighten the row or do it chest-supported on a bench

References

  1. American College of Sports Medicine (2009). Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 41(3), 687-708. doi.org/10.1249/MSS.0b013e3181915670
  2. Schoenfeld B. J., Ogborn D., Krieger J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073-1082. doi.org/10.1080/02640414.2016.1210197

In the same family

Full body 3 × 10: the weight training workout to get started39 minPush: chest, shoulders and triceps42 minLegs: squat, Romanian deadlift and leg press46 min

Keep it going

How to build an exercise habit that lastsReading time 5 minAtomic Habits for exercise: building confidence through small winsReading time 6 minWorking out with friends: the motivation that keeps you goingReading time 5 min
Start this routine in FitPacer

This content is for information only and does not replace advice from a health professional. If in doubt, ask your doctor before you start.