Pull Workout for Back & Biceps | Strength & Muscle Growth | WazFlex

Why Pull Days Matter

A great physique is built on balance — and pull days are where strength and symmetry meet.
This Pull Workout focuses on all your major pulling muscles: lats, traps, rhomboids, rear delts, and biceps.
Whether your goal is strength, hypertrophy, or athletic performance, this routine will help you build thickness, improve posture, and boost pulling power.

Before you start, make sure to do a full-body dynamic stretch. Warm up your joints, activate your core, and get your blood flowing — preparation is half the battle.

Warm-Up & Rep Strategy

Begin with two warm-up sets at about 50% of your working weight.
This primes your nervous system and joints for performance while reducing injury risk.

Your main sets should challenge you — aim for 10–15 reps.
If you can perform more than that, it’s time to go heavier.
For strength-focused lifters, 6–8 reps per set deliver maximum results.

The Complete Pull Workout

Back Movements

1. Bent-Over Dumbbell Rows
2 Warm-Up / 2 Main Sets
Develops mid-back thickness and control. Focus on squeezing your shoulder blades together.

2. Broad Grip Lat Pulldown
2 Warm-Up / 2 Main Sets
Builds lat width and V-taper. Pull to your upper chest with controlled form.

3. Narrow Grip Lat Pulldown
2 Warm-Up / 2 Main Sets
Targets lower lats and helps shape the back from every angle.

4. Low Cable Rows
2 Warm-Up / 2 Main Sets
Enhances back density and posture. Contract hard at the end of each rep.

5. Dumbbell Shrugs
2 Warm-Up / 3 Main Sets
Strengthens traps and neck stabilizers. Hold each rep at the top for one second.

6. Deadlifts
2 Warm-Up / 2 Main Sets
The king of compound lifts. Builds full-body strength and muscle mass.

7. Standing Rear Delt Rows
2 Warm-Up / 2 Main Sets
Develops rear delts and balances shoulder health.

Biceps Movements

1. Incline Dumbbell Curls
2 Warm-Up / 2 Main Sets
Focuses on bicep peak and stretch under tension.

2. Reverse Cable Curls
2 Warm-Up / 2 Main Sets
Targets brachialis and forearms for complete arm development.

Post-Workout: Recovery & Stretch

Finish your session with 15 minutes of passive stretching.
Prioritize:

• Hamstrings

• Lower Back

• Lats

• Biceps

• Shoulders

Stretching improves circulation, reduces soreness, and promotes faster recovery.

Pro Tips from WazFlex Coaches

✅ Keep your rest periods between 60–90 seconds for hypertrophy.
✅ Use controlled tempo — lift with intention, not momentum.
✅ Progressively overload — small increases build long-term strength.
✅ Fuel up with lean protein and complex carbs post-workout for recovery.

Science Behind Pull Training

Studies published in the Journal of Strength and Conditioning Research show that multi-joint pulling movements like rows and deadlifts activate high-threshold motor units essential for both strength and muscle growth.
Combining these with isolation movements like curls ensures complete muscular activation and balanced development across all upper body pulling muscles.

Transform your body with workouts that actually work.
WazFlex offers personalized training programs, nutrition blueprints, and coaching for all levels — designed to help you get stronger, faster, and leaner.

Your Strength Journey Starts Here.

Train smart. Eat clean. Stay consistent. Let’s make your best version unstoppable.