Best pull exercises : Push-Pull-Leg Series Part 2

If your are beginner and following leg-pus-pull exercises and looking for best pull exercises then you are at right place here i am going to suggest you best pull exercises on pull day.

Leg-Push-Pull split program is one the best split program for all types of gym guys, whether he/she is a beginner, intermediate or advance.

Push day, exercise are done in which muscle tend to required push the weight to train the muscle of Chest, Triceps, Shoulders.

Pull day, that exercise are done in which muscle tend to required pull to train the muscle of Back, biceps and forearms.

In leg days, Muscles of entire legs are get to train.

Here are the best pull exercises for your guys have a look and note it down:

>> Leg day workout: Push-Pull-Leg Series Part 3

1. Weighted Pull-ups

One of the best and simple exercise for your back muscles. it targets your Back muscles, biceps.

How to do

Hold the bar with overhand or underhand grip shoulder-width apart, hang with your arms fully extended and hold the weight(dumbbell) with the help of your legs. Keep your shoulders back and engage your abdomen. now move slowly towards the bar until your chest touch the rod or your chin is above the bar and here hold for a sec and then slowly return to the hanging position

Set- 3
Rep- 10-12 till failure
Rest- 60 secs

>> Seems very tough to grow biceps, try these exercise : Bigger biceps

2. Barbell row

Barbell row targets the lats, traps and rhomboids, also help to get thick back.

How to do

Stand straight feet shoulder width apart in front of loaded barbell. lean forward at the hips until your
torso is about parallel to the floor, now grab the barbell more then the shoulder width. now row the barbell, pull with your elbow until barbell touches your belly.

Set- 3
Rep- 10-12 till failure
Rest- 60 secs

>> 5 best compound exercise for muscle gain

3. Single arm preacher curl

Preacher curls one of the important exercise in term of biceps peak, it target the short head of the biceps, which is responsible for biceps peak

In this exercise your biceps will be under tension for a longer period of time.

How to do

Sit on the preacher bench and place your back of triceps on the pad and grab the dumbbell with one hand. Lock your body in place and lift the dumbbell upward as you flax your biceps, pause the moment at the top of the curl to flex the biceps now return to the starting position, repeat with other hand.

Set- 3

Reps- 10-12 till failure

Rest- 40 secs

4. Deadlift

It is one of the best and foremost compound exercise for back muscles.
Deadlift can add strength and muscle mass to the back.

How to do

Stand straight with feet shoulder-apart. bent your legs at the knees and keep your back or spine in a straight line and hold the rod. keep your shoulder down, now fully extend your legs and pull the bar up, it should end up standing straight with the barbell held at your waist line.

Set- 4
Rep- 8-10 till failure
Rest- 60 secs

5. Dumbbell shrug

One of the best and common exercise for traps, shrug targets your superior and medial parts of trapezius muscle. It can be done by both dumbbell and Barbell and cable.

How to do

Keep your back in straight position and hold the dumbbells in your hands, now shrug your shoulder high and pause for a sec, fell every rep now return to the normal position and perform till failure.

Set- 4

Rep- 15-20 till failure

Rest- 60 sec

6. Rear Delt fly

Rear delt fly targets your posterior part of shoulder, which helps you give 3D look of your shoulder. you can perform this exercise with machine and dumbbell as well, but personally i recommended to do with machine if you are a beginner, because it is much safe, reduced the risk of injury, improved posture.

How to do

Sit on the pad and lean your chest against the chest pad and place your feet firmly on the ground and keep your back in straight position. now grab the horizontal or vertical handle according to your convenience. Now bring the handle back until in line with your shoulders with contracting rear deltoids, hold and squeeze your delts hard and return to the starting position.

Set- 4

Rep- 15-20 till failure

Rest- 60 sec

>> Top 5 home workout for Shoulder without any Equipment

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