PULL DAY EXERCISES

FULL BODY WORKOUT

4

What Are The Pull Muscles?

✅ Lower body: hips, hamstrings and glutes ✅ Upper body: back and biceps

What Are The Best Pull Day Exercises?

✅ Back Rows ✅ Bicep Curls ✅ Deadlifts

Try the workout 👉

1

SINGLE LEG DEADLIFT HOLD + ROW

Targets: Legs, hamstrings, glutes, hips, lower back, mid- back, abs and core.

2

DUMBBELL SWINGS

Targets: Glutes, hamstrings, hips, core, and all the stabilizing muscles in your back and shoulders.

3

DEADLIFT + HAMMER CURL

Targets: Hamstrings, gluteus maximus, biceps and core. Elevating the rear foot shifts the focus more into the hamstrings.

4

INCLINE PLANK + ROW

Targets: Shoulders, back, glutes and core.

Screenshot Workout

1. Single Leg Deadlift + Row 2. Dumbbell Swings 3. Deadlift + Hammer Curl 4. Incline Plank + Row DO IT: 40 seconds per exercise.

Try this 25-Minute GUIDED WORKOUT AT HOME

Want a full 2-Week Strength Program? Download the PDF calendar here!