Pull Exercises: Best Workouts to Build a Stronger Back and Biceps

If you want to build a well-rounded, strong upper body, pull exercises need to be a key part of your training plan. These exercises target your back, biceps, and rear delts — helping you improve posture, strength, and muscle definition.

In this guide, you’ll learn:

• What pull exercises are
• The muscles worked
• The best pull day exercises
• How to build an effective pull workout
• Benefits and who should be doing them

What Are Pull Exercises?

Pull exercises are movements where you pull a weight toward your body or your body toward something (like a bar). These movements train the muscles responsible for pulling actions, including:

• Back (Lats, Traps, Rhomboids)
• Biceps
• Rear Shoulders (Posterior Deltoids)

Pull exercises are essential in balanced programs like the Push Pull Legs split, and they improve both aesthetics and functional strength.

Muscles Worked in Upper Body Exercises

Pulling movements primarily engage:

• Lats (Latissimus Dorsi): Pull-ups, lat pulldown
• Traps & Rhomboids: Barbell rows, face pulls
• Biceps: Curls, chin-ups
• Rear Delts: Reverse flys, face pulls
• Forearms & Grip: Deadlifts, farmer’s carries

These muscles help with posture, lifting mechanics, and injury prevention.

Best Upper Body Workouts for Strength and Muscle

Back Pull Exercises

• Pull-Ups / Chin-Ups (bodyweight or assisted)
• Barbell Bent-Over Rows
• Seated Cable Rows
• Lat Pulldown Machine
• Single-Arm Dumbbell Rows

Biceps Pull Exercises

• Barbell Curls
• Hammer Curls
• Cable Bicep Curls
• Preacher Curls

Rear Delts & Upper Back

• Face Pulls
• Reverse Pec Deck
• Dumbbell Rear Delt Flys

Benefits of Pull Workouts

• Build a Wider and Thicker Back
• Increase Bicep Strength and Size
• Improve Grip Strength
• Support Better Posture
• Balance Out Push Exercises (Avoid Muscle Imbalances)
• Enhance Pulling Movements in Sports or Daily Life

Pull workouts also reduce the risk of injury from overtraining pressing (push) movements.

Who Should Do Pull Workouts?

Pull workouts are great for:

• Beginners building foundational strength
• Lifters focused on hypertrophy (muscle growth)
• Athletes improving performance and posture
• Anyone with a sedentary lifestyle looking to strengthen their back

These workouts are often part of structured splits like Push Pull Legs (PPL) or Upper/Lower routines.

Final Thoughts

Upper body exercises are essential for anyone serious about building upper body strength, size, and functional movement. From rows to curls to pull-ups, these movements build the kind of physique and performance you can’t get from push workouts alone.

Train smart, stay consistent, and your results will be pulled in your direction.