Lift · 43 min

Pull Day

Deadlifts, rows and pulldowns for the whole back, plus curls.

• 43 minutes
• Regular
• Barbell, Cable

Customise copies this workout to the Bench, where every move and number is yours to change.

You start with the barbell deadlift while you are fresh, then pull vertically and horizontally for a wide, thick back. Rear delt flyes and barbell curls finish the session. Keep the deadlift two or three reps short of failure; it is the lift that tires you most.

Kit

Barbell, Cable

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ4 Work · 125 to 140 bpmZ3 Steady · 115 to 128 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • March in Place60 s
   • Arm Circles30 s
   • Hip Hinge Drill8 reps
   • Bodyweight Squat10 reps

2. Barbell Deadlift3 rounds

   Z4 Work
   • Barbell Deadlift3 to 6 reps · Two lighter warm-up sets first, then your working weight

3. Close Grip Lat Pulldown3 rounds

   Z3 Steady
   • Close Grip Lat Pulldown8 to 12 reps

4. Underhand Barbell Row3 rounds

   Z3 Steady
   • Underhand Barbell Row6 to 10 reps

5. Seated Cable Row3 rounds

   Z3 Steady
   • Seated Cable Row8 to 12 reps

6. Cable Rear Delt Fly3 rounds

   Z3 Steady
   • Cable Rear Delt Fly12 to 15 reps

7. Barbell Curl3 rounds

   Z3 Steady
   • Barbell Curl8 to 12 reps

8. Cool down

   Z1 Recover
   • Standing Hamstring Stretch30 s each side
   • Wall Chest Opener30 s each side
   • Half-Kneeling Hip Flexor Stretch30 s each side
   • Child's Pose45 s

Drawing by Everkinetic, CC BY-SA 4.0, shown white on dark.

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.