{"id":3988,"date":"2026-05-19T04:51:36","date_gmt":"2026-05-19T04:51:36","guid":{"rendered":"https:\/\/blog.muscleblaze.com\/?p=3988"},"modified":"2026-05-21T04:59:49","modified_gmt":"2026-05-21T04:59:49","slug":"pull-day-workouts-best-exercises-pull-training-routines","status":"publish","type":"post","link":"https:\/\/www.muscleblaze.com\/blog\/bodybuilding\/pull-day-workouts-best-exercises-pull-training-routines\/","title":{"rendered":"Pull Day Workouts: Best Exercises, Pull Training &#038; Routines"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Hello Ziddis! Are you aware of Pull Day Workouts? A well-structured pull day is one of the most effective ways to build a stronger back, improve posture and develop a balanced upper-body strength. Pull focused workouts target the muscle responsible for pulling movements especially the back, rear shoulders and biceps. If your goal is muscle growth, strength building or developing athletic performance, adding a properly planned pull day into your routine can help improve both aesthetics and function.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Research suggests that resistance training is best for increasing muscle hypertrophy, strength and overall movement efficiency. Read on to know how<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Pull Day Workouts<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A pull day focuses on exercises where you pull the weight towards your body. These movements train your:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Trapezius<\/li>\n\n\n\n<li>Biceps<\/li>\n\n\n\n<li>Forearms<\/li>\n\n\n\n<li>Spinal erector<\/li>\n\n\n\n<li>Rhomboids<\/li>\n\n\n\n<li>Rear deltoids<\/li>\n<\/ul>\n\n\n\n<ol class=\"wp-block-list\"><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pull workouts are commonly used in split training programs because they allow enough recovery between muscle groups while maintaining training frequency.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Benefits of Pull Day Training<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Now that you know which muscles are engaged during pull training, let us understand what are the actual benefits of it:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Improves upper body strength<\/li>\n\n\n\n<li>Improves your posture and shoulder stability<\/li>\n\n\n\n<li>Builds back width and thickness<\/li>\n\n\n\n<li>Supports better performance in compound lifts<\/li>\n\n\n\n<li>Helps reduce muscular imbalance from excessive pushing exercises<\/li>\n<\/ul>\n\n\n\n<ol class=\"wp-block-list\"><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Studies suggest that training muscles through vertical pulls like pull-ups and horizontal pulls like rows, both can lead to more complete back building.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Push Pull Routine<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A push pull routine helps you separate workouts based on movement patterns. Each engages certain muscle groups:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In Push, the exercises are targeted towards your chest, shoulders and triceps, while in Pull exercises, the exercises focus on back, rear delts and biceps. Having a workout routine inclusive of both Push and Pull exercises help maintain performance throughout the week. Here\u2019s a sample routine you could follow:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>DAY 1: Push<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bench press<\/li>\n\n\n\n<li>Overhead press<\/li>\n\n\n\n<li>Incline dumbbell press<\/li>\n\n\n\n<li>Lateral raises<\/li>\n\n\n\n<li>Tricep pushdowns<\/li>\n<\/ul>\n\n\n\n<ol class=\"wp-block-list\"><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>DAY 2: Pull<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Deadlifts<\/li>\n\n\n\n<li>Pull-ups<\/li>\n\n\n\n<li>Barbell rows<\/li>\n\n\n\n<li>Face pulls<\/li>\n\n\n\n<li>Hammer curls<\/li>\n<\/ul>\n\n\n\n<ol class=\"wp-block-list\"><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>DAY 3: Rest or Active Recovery<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>DAY 4: Repeat Push routine<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>DAY 5: Repeat Pull routine<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Research suggests that training each muscle group around twice per week supports better hypertrophy outcomes compared to once-weekly training for many individuals<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Push Pull Legs Split<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The push pull legs split is one of the most popular workout structure for muscle growth and strength. Here is how it works:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>On Push Days, you exercise your chest, shoulders and triceps.<\/li>\n\n\n\n<li>On Pull Days, you exercise your back, biceps and rear delts.<\/li>\n\n\n\n<li>On Leg Days, you exercise quads, hamstrings, glutes and calves<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>This split helps you:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Recover from soreness<\/li>\n\n\n\n<li>Not overwork same muscle groups<\/li>\n\n\n\n<li>Keep a higher weekly training frequency<\/li>\n\n\n\n<li>Better recovery management<\/li>\n\n\n\n<li>Focus on muscle group training<\/li>\n\n\n\n<li>Easy to track progressive overload<\/li>\n<\/ul>\n\n\n\n<ol class=\"wp-block-list\"><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to Structure Pull Day Exercises<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A balanced pull workout should ideally have these elements:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>One heavy compound lift<\/li>\n\n\n\n<li>One vertical pull<\/li>\n\n\n\n<li>One horizontal row<\/li>\n\n\n\n<li>Rear delt work<\/li>\n\n\n\n<li>Bicep isolation<\/li>\n<\/ul>\n\n\n\n<ol class=\"wp-block-list\"><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>If you are a beginner, this table can be your bible to pull:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Exercise<\/strong><\/td><td><strong>Sets<\/strong><\/td><td><strong>Reps<\/strong><\/td><\/tr><tr><td>Deadlift<\/td><td>3\u20134<\/td><td>4\u20136<\/td><\/tr><tr><td>Pull-Ups or Lat Pulldown<\/td><td>3\u20134<\/td><td>8\u201312<\/td><\/tr><tr><td>Barbell Row<\/td><td>3<\/td><td>8\u201310<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>3<\/td><td>10\u201312<\/td><\/tr><tr><td>Face Pulls<\/td><td>3<\/td><td>12\u201315<\/td><\/tr><tr><td>Hammer Curls<\/td><td>3<\/td><td>10\u201312<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/blog.muscleblaze.com\/wp-content\/uploads\/2026\/05\/Untitled-4-3.jpg\" alt=\"Common Pull Day Mistakes\" class=\"wp-image-3991\" srcset=\"https:\/\/www.muscleblaze.com\/blog\/wp-content\/uploads\/2026\/05\/Untitled-4-3.jpg 800w, https:\/\/www.muscleblaze.com\/blog\/wp-content\/uploads\/2026\/05\/Untitled-4-3-300x188.jpg 300w, https:\/\/www.muscleblaze.com\/blog\/wp-content\/uploads\/2026\/05\/Untitled-4-3-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Common Pull Day Mistakes<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Some mistakes to avoid in your Pull Day workout so that you don\u2019t injure yourself or lose motivation<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Using too much momentum in swinging<\/li>\n\n\n\n<li>Neglecting rear delts<\/li>\n\n\n\n<li>Poor range of motion<\/li>\n\n\n\n<li>Overtraining the lower back<\/li>\n<\/ul>\n\n\n\n<ol class=\"wp-block-list\"><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Read Also: <\/strong><a href=\"https:\/\/blog.muscleblaze.com\/bodybuilding\/training-splits-push-pull-and-legs-whats-right-for-you\/\">Training Splits: Push, Pull, and Legs. What\u2019s Right for You?<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Takeaway<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pull day workouts are important for building a strong, balanced upper body. By combining complex pulling movements with targeted isolation, it helps improve your posture, increase muscle mass and develop better overall strength. So now are you ready to sport your favourite <a href=\"https:\/\/www.muscleblaze.com\/categories\/apparel-overall\/tshirts-n-tops?navKey=CL-5943\">gym t shirt<\/a>, pack your <a href=\"https:\/\/www.muscleblaze.com\/categories\/fitness-accessories\/gym-bags?navKey=CL-5730\">gym bag<\/a> and hit the gym for a pull session?<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hello Ziddis! Are you aware of Pull Day Workouts? A well-structured pull day is one of the most effective ways to build a stronger back, improve posture and develop a balanced upper-body strength. Pull focused workouts target the muscle responsible for pulling movements especially the back, rear shoulders and biceps. If your goal is muscle [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":3990,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[3],"tags":[],"class_list":["post-3988","post","type-post","status-publish","format-standard","has-post-thumbnail","category-bodybuilding","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Pull Day Workouts: Best Pull Exercises &amp; Push Pull Legs Routine<\/title>\n<meta name=\"description\" content=\"Discover best pull day workouts for strength &amp; muscle growth. Learn pull exercise, push pull routines, &amp; scientifically backed training tips.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.muscleblaze.com\/blog\/bodybuilding\/pull-day-workouts-best-exercises-pull-training-routines\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pull Day Workouts: Best Pull Exercises &amp; Push Pull Legs Routine\" \/>\n<meta property=\"og:description\" content=\"Discover best pull day workouts for strength &amp; muscle growth. Learn pull exercise, push pull routines, &amp; scientifically backed training tips.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.muscleblaze.com\/blog\/bodybuilding\/pull-day-workouts-best-exercises-pull-training-routines\/\" \/>\n<meta property=\"og:site_name\" content=\"MuscleBlaze Blog\" \/>\n<meta property=\"article:published_time\" content=\"2026-05-19T04:51:36+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-05-21T04:59:49+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.muscleblaze.com\/blog\/wp-content\/uploads\/2026\/05\/Untitled-2-2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"MUSCLEBLAZE\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"MUSCLEBLAZE\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/pull-day-workouts-best-exercises-pull-training-routines\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/pull-day-workouts-best-exercises-pull-training-routines\\\/\"},\"author\":{\"name\":\"MUSCLEBLAZE\",\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/#\\\/schema\\\/person\\\/1fc7fb07fe88a81597210a9fcfb54c6a\"},\"headline\":\"Pull Day Workouts: Best Exercises, Pull Training &#038; Routines\",\"datePublished\":\"2026-05-19T04:51:36+00:00\",\"dateModified\":\"2026-05-21T04:59:49+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/pull-day-workouts-best-exercises-pull-training-routines\\\/\"},\"wordCount\":623,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/pull-day-workouts-best-exercises-pull-training-routines\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/05\\\/Untitled-2-2.jpg\",\"articleSection\":[\"Bodybuilding\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/pull-day-workouts-best-exercises-pull-training-routines\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/pull-day-workouts-best-exercises-pull-training-routines\\\/\",\"url\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/pull-day-workouts-best-exercises-pull-training-routines\\\/\",\"name\":\"Pull Day Workouts: Best Pull Exercises & Push Pull Legs Routine\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/pull-day-workouts-best-exercises-pull-training-routines\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/pull-day-workouts-best-exercises-pull-training-routines\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/05\\\/Untitled-2-2.jpg\",\"datePublished\":\"2026-05-19T04:51:36+00:00\",\"dateModified\":\"2026-05-21T04:59:49+00:00\",\"description\":\"Discover best pull day workouts for strength & muscle growth. Learn pull exercise, push pull routines, & scientifically backed training tips.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/pull-day-workouts-best-exercises-pull-training-routines\\\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/pull-day-workouts-best-exercises-pull-training-routines\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/pull-day-workouts-best-exercises-pull-training-routines\\\/#primaryimage\",\"url\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/05\\\/Untitled-2-2.jpg\",\"contentUrl\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/05\\\/Untitled-2-2.jpg\",\"width\":800,\"height\":500,\"caption\":\"Pull Day Workouts: Best Exercises, Pull Training & Routines\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/pull-day-workouts-best-exercises-pull-training-routines\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Bodybuilding\",\"item\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/category\\\/bodybuilding\\\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Pull Day Workouts: Best Exercises, Pull Training &#038; Routines\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/#website\",\"url\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/\",\"name\":\"MuscleBlaze Blog\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/#organization\",\"name\":\"MuscleBlaze Blog\",\"url\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/blog.muscleblaze.com\\\/wp-content\\\/uploads\\\/2023\\\/02\\\/logo.png\",\"contentUrl\":\"https:\\\/\\\/blog.muscleblaze.com\\\/wp-content\\\/uploads\\\/2023\\\/02\\\/logo.png\",\"width\":185,\"height\":26,\"caption\":\"MuscleBlaze Blog\"},\"image\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/#\\\/schema\\\/logo\\\/image\\\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/#\\\/schema\\\/person\\\/1fc7fb07fe88a81597210a9fcfb54c6a\",\"name\":\"MUSCLEBLAZE\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/fc3e9d276bbad7f3c2f368b7fc785e6ff1a05f2e85aaf73f055d8b91669c4857?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/fc3e9d276bbad7f3c2f368b7fc785e6ff1a05f2e85aaf73f055d8b91669c4857?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/fc3e9d276bbad7f3c2f368b7fc785e6ff1a05f2e85aaf73f055d8b91669c4857?s=96&d=mm&r=g\",\"caption\":\"MUSCLEBLAZE\"},\"url\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/author\\\/muscleblaze\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Pull Day Workouts: Best Pull Exercises & Push Pull Legs Routine","description":"Discover best pull day workouts for strength & muscle growth. Learn pull exercise, push pull routines, & scientifically backed training tips.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.muscleblaze.com\/blog\/bodybuilding\/pull-day-workouts-best-exercises-pull-training-routines\/","og_locale":"en_GB","og_type":"article","og_title":"Pull Day Workouts: Best Pull Exercises & Push Pull Legs Routine","og_description":"Discover best pull day workouts for strength & muscle growth. Learn pull exercise, push pull routines, & scientifically backed training tips.","og_url":"https:\/\/www.muscleblaze.com\/blog\/bodybuilding\/pull-day-workouts-best-exercises-pull-training-routines\/","og_site_name":"MuscleBlaze Blog","article_published_time":"2026-05-19T04:51:36+00:00","article_modified_time":"2026-05-21T04:59:49+00:00","og_image":[{"width":800,"height":500,"url":"https:\/\/www.muscleblaze.com\/blog\/wp-content\/uploads\/2026\/05\/Untitled-2-2.jpg","type":"image\/jpeg"}],"author":"MUSCLEBLAZE","twitter_card":"summary_large_image","twitter_misc":{"Written by":"MUSCLEBLAZE","Estimated reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.muscleblaze.com\/blog\/bodybuilding\/pull-day-workouts-best-exercises-pull-training-routines\/#article","isPartOf":{"@id":"https:\/\/www.muscleblaze.com\/blog\/bodybuilding\/pull-day-workouts-best-exercises-pull-training-routines\/"},"author":{"name":"MUSCLEBLAZE","@id":"https:\/\/www.muscleblaze.com\/blog\/#\/schema\/person\/1fc7fb07fe88a81597210a9fcfb54c6a"},"headline":"Pull Day Workouts: Best Exercises, Pull Training &#038; Routines","datePublished":"2026-05-19T04:51:36+00:00","dateModified":"2026-05-21T04:59:49+00:00","mainEntityOfPage":{"@id":"https:\/\/www.muscleblaze.com\/blog\/bodybuilding\/pull-day-workouts-best-exercises-pull-training-routines\/"},"wordCount":623,"commentCount":0,"publisher":{"@id":"https:\/\/www.muscleblaze.com\/blog\/#organization"},"image":{"@id":"https:\/\/www.muscleblaze.com\/blog\/bodybuilding\/pull-day-workouts-best-exercises-pull-training-routines\/#primaryimage"},"thumbnailUrl":"https:\/\/www.muscleblaze.com\/blog\/wp-content\/uploads\/2026\/05\/Untitled-2-2.jpg","articleSection":["Bodybuilding"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.muscleblaze.com\/blog\/bodybuilding\/pull-day-workouts-best-exercises-pull-training-routines\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.muscleblaze.com\/blog\/bodybuilding\/pull-day-workouts-best-exercises-pull-training-routines\/","url":"https:\/\/www.muscleblaze.com\/blog\/bodybuilding\/pull-day-workouts-best-exercises-pull-training-routines\/","name":"Pull Day Workouts: Best Pull Exercises & Push Pull Legs Routine","isPartOf":{"@id":"https:\/\/www.muscleblaze.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.muscleblaze.com\/blog\/bodybuilding\/pull-day-workouts-best-exercises-pull-training-routines\/#primaryimage"},"image":{"@id":"https:\/\/www.muscleblaze.com\/blog\/bodybuilding\/pull-day-workouts-best-exercises-pull-training-routines\/#primaryimage"},"thumbnailUrl":"https:\/\/www.muscleblaze.com\/blog\/wp-content\/uploads\/2026\/05\/Untitled-2-2.jpg","datePublished":"2026-05-19T04:51:36+00:00","dateModified":"2026-05-21T04:59:49+00:00","description":"Discover best pull day workouts for strength & muscle growth. Learn pull exercise, push pull routines, & scientifically backed training tips.","breadcrumb":{"@id":"https:\/\/www.muscleblaze.com\/blog\/bodybuilding\/pull-day-workouts-best-exercises-pull-training-routines\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.muscleblaze.com\/blog\/bodybuilding\/pull-day-workouts-best-exercises-pull-training-routines\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/www.muscleblaze.com\/blog\/bodybuilding\/pull-day-workouts-best-exercises-pull-training-routines\/#primaryimage","url":"https:\/\/www.muscleblaze.com\/blog\/wp-content\/uploads\/2026\/05\/Untitled-2-2.jpg","contentUrl":"https:\/\/www.muscleblaze.com\/blog\/wp-content\/uploads\/2026\/05\/Untitled-2-2.jpg","width":800,"height":500,"caption":"Pull Day Workouts: Best Exercises, Pull Training & Routines"},{"@type":"BreadcrumbList","@id":"https:\/\/www.muscleblaze.com\/blog\/bodybuilding\/pull-day-workouts-best-exercises-pull-training-routines\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.muscleblaze.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Bodybuilding","item":"https:\/\/www.muscleblaze.com\/blog\/category\/bodybuilding\/"},{"@type":"ListItem","position":3,"name":"Pull Day Workouts: Best Exercises, Pull Training &#038; Routines"}]},{"@type":"WebSite","@id":"https:\/\/www.muscleblaze.com\/blog\/#website","url":"https:\/\/www.muscleblaze.com\/blog\/","name":"MuscleBlaze Blog","description":"","publisher":{"@id":"https:\/\/www.muscleblaze.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.muscleblaze.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/www.muscleblaze.com\/blog\/#organization","name":"MuscleBlaze Blog","url":"https:\/\/www.muscleblaze.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/www.muscleblaze.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/blog.muscleblaze.com\/wp-content\/uploads\/2023\/02\/logo.png","contentUrl":"https:\/\/blog.muscleblaze.com\/wp-content\/uploads\/2023\/02\/logo.png","width":185,"height":26,"caption":"MuscleBlaze Blog"},"image":{"@id":"https:\/\/www.muscleblaze.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/www.muscleblaze.com\/blog\/#\/schema\/person\/1fc7fb07fe88a81597210a9fcfb54c6a","name":"MUSCLEBLAZE","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/secure.gravatar.com\/avatar\/fc3e9d276bbad7f3c2f368b7fc785e6ff1a05f2e85aaf73f055d8b91669c4857?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/fc3e9d276bbad7f3c2f368b7fc785e6ff1a05f2e85aaf73f055d8b91669c4857?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/fc3e9d276bbad7f3c2f368b7fc785e6ff1a05f2e85aaf73f055d8b91669c4857?s=96&d=mm&r=g","caption":"MUSCLEBLAZE"},"url":"https:\/\/www.muscleblaze.com\/blog\/author\/muscleblaze\/"}]}},"_links":{"self":[{"href":"https:\/\/www.muscleblaze.com\/blog\/wp-json\/wp\/v2\/posts\/3988","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.muscleblaze.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.muscleblaze.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.muscleblaze.com\/blog\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/www.muscleblaze.com\/blog\/wp-json\/wp\/v2\/comments?post=3988"}],"version-history":[{"count":1,"href":"https:\/\/www.muscleblaze.com\/blog\/wp-json\/wp\/v2\/posts\/3988\/revisions"}],"predecessor-version":[{"id":3992,"href":"https:\/\/www.muscleblaze.com\/blog\/wp-json\/wp\/v2\/posts\/3988\/revisions\/3992"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.muscleblaze.com\/blog\/wp-json\/wp\/v2\/media\/3990"}],"wp:attachment":[{"href":"https:\/\/www.muscleblaze.com\/blog\/wp-json\/wp\/v2\/media?parent=3988"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.muscleblaze.com\/blog\/wp-json\/wp\/v2\/categories?post=3988"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.muscleblaze.com\/blog\/wp-json\/wp\/v2\/tags?post=3988"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}