The Smartest Pull-Day Routine for Optimal Back, Bicep, and Forearm Growth
Are you ready to elevate your pull-day workouts to new heights? Whether you’re a seasoned gym-goer or just starting your fitness journey, structuring your routine for maximal muscle growth is crucial.
In this article, we’ll explore a smart, efficient, and minimalist approach to pull-day workouts as part of a 6-day push/pull/legs split. By incorporating two distinct pull workouts, you’ll ensure comprehensive back, bicep, and forearm development while keeping your sessions varied and engaging.
The Criteria for an Effective Pull-Day Routine
To achieve optimal results, consider the following principles:
Limit Redundancy: Vary your exercises to target different parts of the back, biceps, and forearms. Avoid excessive repetition that can lead to diminishing returns.12
Effective Rep Ranges: Stick primarily to 5-15 reps for most exercises, incorporating higher rep ranges (20-30) for specific isolation movements.34
Volume: Aim for 5-15 sets per muscle group per session, totalling around 10-30 sets per week for optimal growth.56
Train Close to Failure: Take most sets near to failure to maximise hypertrophy, reserving actual failure for the last set of an exercise to manage fatigue.7
Exercise Selection: Choose exercises that target primary muscle functions and allow for a good stretch, focusing on effective, compound movements first.891011
Rest Times: Use shorter rest periods (60 seconds) for isolation exercises and slightly longer rests (90 seconds) for compound movements to balance intensity and recovery.12
Order of Exercises: Start with compound movements and progress to isolation exercises, ensuring you prioritise muscles you want to emphasise when you’re freshest.13
Good Technique: Maintain proper form and tempo, control the eccentric phase, and minimise body momentum to focus the stress on the target muscles.14
Pull Workout 1:
1. Incline Dumbbell Row
Focus: Lats and mid-back
Sets/Reps: 3-5 sets of 5-10 reps
Intensity: 3-RIR for the first working set, 1-RIR for the last set
Rest Time: 90 seconds
Description: Lie face down on an incline bench, hold dumbbells in each hand, and row them towards your hips.
2. Pull-Up (Overhand-Grip)
Focus: Lats and upper back
Sets/Reps: 3-5 sets of 5-15 reps
Intensity: 3-RIR for the first working set, 1-RIR for the last set
Rest Time: 90 seconds
Description: Use a shoulder-width grip, pull your chin above the bar while maintaining
3. Seated Dumbbell Shrug
Focus: Upper traps
Sets/Reps: 2-4 sets of 10-20 reps
Intensity: 1-RIR for the first working set, 0-RIR for the last set
Rest Time: 60 seconds
Description: Sit on a bench, hold dumbbells at your sides, and shrug your shoulders towards your ears.
4. Lying Dumbbell Bicep Curl
Focus: Biceps
Sets/Reps: 3-5 sets of 10-15 reps
Intensity: 1-RIR for the first working set, 0-RIR for the last set
Rest Time: 60 seconds
Description: Lie on a flat bench, let your arms hang, and curl the dumbbells focusing on a deep stretch.
RIR = Reps-In-Reserve
Example: 3-RIR means you could do three more reps before failing, while 1-RIR means you could do one more rep.
Pull Workout 2:
1. Bent-Over Barbell Row to Chest
Focus: Mid-back and biceps
Sets/Reps: 3-5 sets of 5-10 reps
Intensity: 3-RIR for the first working set, 1-RIR for the last set
Rest Time: 90 seconds
Description: Keep your back straight, hinge at the hips until they reach roughly 90 degrees, and pull the barbell towards your sternum.
2. Chin-Ups or Supinated Lat Pulldown (Underhand)
Focus: Lats and biceps
Sets/Reps: 3-5 sets of 10-15 reps
Intensity: 2-RIR for the first working set, 0-RIR for the last set
Rest Time: 90 seconds
Description: Use an underhand grip at shoulder-width, pull yourself up until your chin is above the bar (chin-up); pull the bar down to your upper chest (pulldown).
3. Rear-Delt Cable Crossover or Rear-Delt Machine Fly
Focus: Rear deltoids and upper back
Sets/Reps: 2-4 sets of 10-20 reps
Intensity: 1-RIR for the first working set, 0-RIR for the last set
Rest Time: 60 seconds
Description: Set the both cables at shoulder height, pull across your body.
4. Dumbbell Wrist Curl Superset with Dumbbell Wrist Extension
Focus: Forearms
Sets/Reps: 2-4 sets of 10-20 reps each
Intensity: 1-RIR for the first working set, 0-RIR for the last set
Rest Time: 60 seconds
Description:
Dumbbell Wrist Curl: Lie forearms on a bench (hands over edge), hold dumbbells with palms up, and curl your wrists towards your forearms.
Dumbbell Wrist Extension: Immediately following the forearm curls, hold the same dumbbells with palms down and extend your wrists, lifting the back of your hands towards the forearms.
Superset: Performing two exercises consecutively without resting or having minimal rest (i.e., 30-60 seconds) in between.
Summary
To achieve optimal growth in your back, biceps, and forearms, it’s crucial to implement a strategic pull-day workout routine that emphasises both horizontal and vertical pulling movements.
By integrating diverse exercises and adhering to principles, such as: varying exercises to avoid repetition, focusing on controlled reps, and pushing sets close to failure, you’ll stimulate comprehensive muscle development and maintain workout effectiveness.
Remember, maintaining proper form and tempo is key to maximising muscle engagement and minimising injury risk. Stay committed to your training regimen, and watch as your back, biceps, and forearms sculpt into stronger, more defined muscle groups, showcasing both strength and aesthetic appeal.
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