A pull-focused workout primarily targets the biceps and back muscles. In terms of muscle building, it is recommended to begin the workout with compound movements which target multiple muscle groups at once, and then move on to isolated exercises.
- Bodyweight pull ups - back muscles and bicep activation
- Cable two-handed lateral pull downs - back muscles and bicep activation
- Cable one-handed lateral pull downs - back muscles and bicep activation
- Incline dumbbell spider curls - bicep activation
- Cable close grip rows - back muscles and bicep activation
- Two-handed rope cable curls - bicep activation
- Reverse butterfly - back muscles activation
- EZ barbell curls - bicep activation
For all exercises, choose a weight that pushes you but does not risk physical injury.