Pull Day (Back and Biceps) Workout: 120 Exercises
Exercises to build your Pull Day (Back and Biceps) workout, ordered by popularity. Each one comes with a form guide and video.
Ordered by how popular each exercise is in Planfit
Ready-Made Workouts
Pick a goal and level — each workout is built from the exercises below
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Workout 1
Workout 2
Top 10
- 1
Arm Pulldown
Arm pulldown strongly targets your back muscles. This workout is mainly done at the beginning or the end of back workouts.
BeginnerBackCrossover Cable - 2
Assisted Pull Up
By using a machine, this workout can be helpful for those who cannot do a bodyweight pull-up. Set the assist weight for 10 reps initially, and gradually increase it!
BeginnerBackAssisted Weight Machine - 3
Barbell Bicep Curl
It can handle heavier weights than dumbbells. You also know a tip that if you hold the barbell narrow, the inside of the triceps will be more targeted, and if you hold it wide, the outside of the triceps will be targeted!
IntermediateBicepsBarbells - 4
Barbell Row
It is a workout of various names depending on the angle, width, and range of movements you perform. It's the best workout for perfect back muscles!
AdvancedBackBarbells - 5
Cable Bicep Curl
Be careful not to shake your upper body and workout while feeling continuous resistance!
BeginnerBicepsCrossover Cable - 6
Deadlift
It is a good workout for your back muscle development, as the muscles in the back of your body can be highly involved while withstanding heavy weights. It is a crucial workout if you want to have perfect back muscles!
AdvancedBackBarbells - 7
Dumbbell Bicep Curl
If you turn your wrist outwardas when pulling up the weight, you may contract your biceps further.
BeginnerBicepsDumbbell - 8
Dumbbell Deadlift
Deadlift is usually done with heavy weight, but if you have a low level of muscle strength or wish to train with high repetition of low weight, workout with dumbbells!
BeginnerBackDumbbell - 9
Dumbbell Hammer Curl
It's a workout for your biceps. With this workout you can develop the outer part of your biceps, as well as the forearms
BeginnerBicepsDumbbell - 10
Dumbbell Row
Dumbbells have a wider range of movement than barbells, so they are more effective in developing muscle nerves and can make your back muscles look great!
BeginnerBackDumbbell
Ranked 11–120
- 11
EZ-Bar Bicep Curl
You can handle heavier weights than you can do with a dumbbell. If you have a sore wrist when doing the Barbell Biceps Culr, I recommend using the EZ bar.
IntermediateBicepsEZ-Bar - 12
Lat Pulldown
Lat pulldown is a good workout for beginners as it uses a machine. If you are new to back exercises, we recommend you start with Lat pulldown.
BeginnerBackLat Pulldown Cable - 13
One Arm Dumbbell Row
It's a back workout that you can do anywhere with just a dumbbell. It's an exercise that involes movement of the entire back muscles.
BeginnerBackDumbbell - 14
Preacher Curl Machine
Because I use a machine, I can easily fix my elbow. You can focus on targeting your biceps because you lift the weight only with the strength of the biceps!
BeginnerBicepsPreacher Curl Machine - 15
Pull Up
You pull your bodywieght up with your upper body strength in this exercise. It is called pull-up when your palms face outwards, and chin-up when your palms face inwards.
AdvancedBackPull up bar - 16
Romanian Deadlift
Romanian deadlift differs from conventional deadlift in that it proceeds without the plates touching the ground. It's the best workout for well-toned back muscles!
IntermediateBackBarbells - 17
Seated Cable Row
It's a crucial workout to build strong back muscles. Try to control your shoulders and waist so that your back doesn't bend.
BeginnerBackRow Cable - 18
Seated Row Machine
Seated Row is an essential workout to build back muscles. Try to control your shoulders and waist so that your back doesn't bend.
BeginnerBackSeated Row Machine - 19
Back Extension
It's a great workout to develop your back, hips, and back of your thighs. It's a great workout for people with weak back or slipped discs in his/her back.
BeginnerBackBack Extension Bench - 20
Cable Hammer Curl
It's a workout that creates biceps muscles volume. It's a workout that can develop the outer and forearm muscles of the biceps!
BeginnerBicepsCrossover Cable - 21
Concentration Curl
The name was given to focus on raising the arm. It is a workout that targets the inner and upper biceps. It's a workout that can minimize arm rebound and shoulder joint movement!
BeginnerBicepsDumbbell - 22
High Row Machine
High-Row is a workout where you pull your hands down. This workout targets your upper back muscles.
IntermediateBackPlate-Loaded High Low Machine - 23
Incline Dumbbell Curl
If you lie down on an incline bench, the range of arm movement is longer, so the degree of muscle intervention increases. It's an effective workout to increase the length of your biceps!
BeginnerBicepsDumbbell - 24
Incline Dumbbell Hammer Curl
If you lie down on an incline bench, the range of arm movement is longer, so the degree of muscle intervention increases. It's an effective workout to increase the length of your biceps!
BeginnerBicepsDumbbell - 25
Incline Row
It's an effective workout to lose fats on your back and create a well-toned back muscles.
BeginnerBackDumbbell - 26
Kettlebell Deadlift
Kettlebell deadlift is a workout that can help people who are not familiar with barbells. Keep your hips folded and keep them arched so you don't bend your waist!
BeginnerBackKettlebell - 27
Lat Pulldown Machine
It is a workout that can train the upper and middle muscles on our back. Because it's a machine, you ca workout more stably than cable lat pulldown!
AdvancedBackLat pulldown Machine - 28
Low Row Machine
Keep your arms low while executing a rowing movement. This exercise strongly targets your back muscles!
IntermediateBackPlate-Loaded Low Row Machine - 29
Lying Back Extension
This workout is done while lying flat on the floor. It's the best workout to strengthen your back muscles. You can do it anywhere and it's a great workout for your back!
BeginnerBack - 30
Neutral Grip Lat Pulldown
It's a good workout to build up the inner back muscles. Push your shoulders back, not your arms, and pull them with your back!
BeginnerBackLat Pulldown Cable - 31
Neutral Grip Seated Cable Row
It's a good workout to build up the inner back muscles. Push your shoulders back and try to use the back muscles, not the arms!
BeginnerBackCrossover Cable - 32
One Arm Machine Seated Row
By executing it with only one hand, you can have a wider range of upper body movement. Try to focus on the lower back part, and if you twist your upper body, you can also target the deeper part of your back.
BeginnerBackPlate-Loaded Seated Row - 33
One Arm Seated Cable Row
You can target your back better with this exercise, even more than Seated Row with both hands. Push your shoulders back and try to use the back muscles, not the arms!
BeginnerBackCrossover Cable - 34
Rope Arm Pulldown
Keep your arms slightly bent and pull them closer to you until they touch the body. Lift your chest to better target your back!
BeginnerBackCrossover Cable - 35
Smith Machine Barbell Row
This exercise can be done with a Smith machine, making it especially easier for beginners!
IntermediateBackSmith Machine - 36
T-Bar Row
It was named T-bar Row as you pull a T-shaped bar for this exercise. T-bar Row is for those who want well-toned back by developing the middle part of back muscles.
AdvancedBackPlate-Loaded T Bar Machine - 37
T-Bar Row Machine
It was named T-bar Row as you pull a T-shaped bar for this exercise. T-bar Row is for those who want well-toned back by developing the middle part of back muscles.
IntermediateBackPlate-Loaded Chest Supported T Bar - 38
Twist Superman
It is a good workout to develop the whole hind part of your body, from the back muscles to the hips and thighs. It's also a great workout for lower back muscle development!
BeginnerBack - 39
Wide Grip Seated Cable Row
It's a good workout to build up the inner back muscles. Push your shoulders back and try to use the back muscles, not the arms!
BeginnerBackCrossover Cable - 40
Wide Pulldown Machine
You can target your entire back with a wide grip in this workout. This is a workout that especially focuses on the outer part of the back muscles!
BeginnerBackPlate-Loaded Wide Pulldown Machine - 41
Back Lat Pulldown
You pull the handle to the back of your head in this exercise. It is good for your well-toned back!
BeginnerBackLat Pulldown Cable - 42
Band Assisted Pull Up
At first, start by putting the band on your foot. And then move it step by step to your knees to increase the difficulty. Be careful not to do it too fast!
BeginnerBackPull up bar - 43
Superman Row
This is a Row workout that resembles a superhero movement, and it targets the whole back.
IntermediateBack - 44
Underhand Barbell Row
We recommend it to those who are not familiar with Barbell Row. Please act as if you are sticking your elbows to your sides!
AdvancedBackBarbells - 45
Arm Curl Machine
Strengthen your biceps using a machine.
BeginnerBicepsBicep Curl Machine - 46
Assisted Chin Up
It can help the lower back muscles and biceps muscles, and is easier than pull-up. Try to push your chest up when doing the exercise.
BeginnerBackAssisted Weight Machine - 47
Back Extension Machine
The best workout that can strengthen the waist muscles. Please proceed in the correct posture while maintaining tension in the lower back muscle!
AdvancedBackSeated Back Extension Machine - 48
Band Assisted Chin Up
At first, start by putting the band on your foot. And then move it step by step to your knees to increase the difficulty. Be careful not to do it too fast!
BeginnerBackPull up bar - 49
Band Bent Over Row
It's a very easy back workout that can be done at home. Hold the band tightly with both hands and pull it up!
BeginnerBackLoop Bands - 50
Band Bicep Curl
Strengthen your biceps with a band
BeginnerBicepsLoop Bands - 51
Band Deadlift
Don't sit too low as if you're doing squats. Push your chest forward and your waist straight so that you don't bend. It's an essential workout to strengthen your back muscles!
BeginnerBackLoop Bands - 52
Band Hammer Curl
It's a workout that creates biceps muscles volume. It's a workout that can develop the outer and forearm muscles of the biceps!
BeginnerBicepsLoop Bands - 53
Band One Arm Curl
Work your biceps by pulling the band with one hand.
BeginnerBicepsLoop Bands - 54
Band Row
It's the best workout you can do with a band for your well-toned back!
BeginnerBackLoop Bands - 55
Barbell Preacher Curl
It is a workout to build biceps using barbells while sitting on a preacher bench. You can focus on targeting your biceps because you lift the weight only with the strength of the biceps!
AdvancedBicepsBarbells - 56
Barbell Reverse Curl
It's a workout that allows you to train your wrist and forearm muscles by changing only the palm direction from barbell bends!
AdvancedBicepsBarbells - 57
Bench Pull Up
The stronger you push your legs, the more help you get. When you come down, it's recommended to hang slowly on the bar and come down!
BeginnerBackPull up bar - 58
Butterfly Pull Up
As much as you do it with rebound, it can help your upper body as a whole. However, there is a risk of shoulder and shoulder injuries, so please be careful!
AdvancedBackPull up bar - 59
Cable High Row
Use a cable to perform a row from a high position.
BeginnerBackCrossover Cable - 60
Cable Preacher Curl
It is a workout to build biceps using cables while sitting on a preacher bench. You can focus on targeting your biceps because you lift the weight only with the strength of the biceps!
AdvancedBicepsCrossover Cable - 61
Cable Reverse Curl
It's a workout that can train your wrist and forearm muscles! If you workout continuously, you can compensate for the tired forearm muscles when you do pulling workouts!
AdvancedBicepsCrossover Cable - 62
Chin up
Chin-up is the motion of raising the upper body with the strength of the back and biceps. Depending on how you hold the handle, it is called Pull-up when the palm is facing out, and Chin-up when it is facing inside!
BeginnerBicepsPull up bar - 63
Circles Elbow Arm
Rotate your elbows to loosen your biceps
BeginnerBiceps - 64
Close Grip Cable Lat Pulldown
By using a close grip, you can bring target to the lower back muscles. Put it down to the collarbone.
BeginnerBackLat Pulldown Cable - 65
Close Grip Chin Up
It can help the lower back muscles and biceps muscles, and it is easier than pull-up. Please do not bend over, but raise your chest. The narrower the grip is, the better it targets the back!
IntermediateBackPull up bar - 66
Close Grip T-bar Row
It is one of the best workouts that targets the whole back muscles and make a toned back. You can hold the grip tightly and target it to the inner back muscles!
AdvancedBackPlate-Loaded T Bar Machine - 67
Dumbbell Drag Curl
Lift a dumbbell and perform a drag curl
BeginnerBicepsDumbbell - 68
Dumbbell Preacher Curl
Your elbows move, so you can lift the weight only with the strength of your arms, so you can focus on pure biceps target! You can workout with dumbbells, so you can take a stronger contraction!
AdvancedBicepsDumbbell - 69
Dumbbell Reverse Curl
It's a workout that allows you to train your wrist and forearm muscles by changing only the palm direction from dumbbell bends!
AdvancedBicepsDumbbell - 70
Dumbbell Zottman Curl
This exercise works your biceps as you lift the weight, then targets your forearms as you lower it with your palms facing down.
BeginnerBicepsDumbbell - 71
Exercise Ball Back Extension
It's the best workout you can do with a gym ball that can develop your back, hips, and thighs.
AdvancedBackStability (Swiss) Ball - 72
EZ-bar Drag Curl
Do drag curls with an EZ bar
IntermediateBicepsEZ-Bar - 73
EZ-Bar Preacher Curl
It is a workout to build biceps using EZ bar while sitting on a preacher bench. You can focus on targeting your biceps because you lift the weight only with the strength of the biceps!
AdvancedBicepsEZ-Bar - 74
EZ-Bar Reverse Curl
It's a workout that can train your wrist and forearm muscles! If you workout continuously, you can compensate for the tired forearm muscles when you do pulling workouts!
AdvancedBicepsEZ-Bar - 75
Front Scoops
Scoop forward with your palm facing up
BeginnerBiceps - 76
Good Morning
This is one of the most famous workouts for lower back muscle and core strengthening. Please increase the weight slowly from the lower weight.
AdvancedBackBarbells - 77
Hammer Strength Preacher Curl
It's a workout that allows you to focus on pure biceps target because you can move your elbows using a machine and lift the weight only with the strength of your arms!
AdvancedBicepsPlate-Loaded Preacher Machine - 78
Hammer Strength Seated Row
Work your back with the Hammer Strength machine.
AdvancedBackPlate-Loaded Seated Row - 79
Hanging
Hang from the bar
IntermediateBackPull up bar - 80
Incline Barbell Reverse Curl
If you lie down on an incline bench, the range of arm movement is longer, so the degree of muscle intervention increases. It's an effective workout to increase the length of your biceps!
AdvancedBicepsBarbells - 81
Incline Dumbbell Reverse Curl
If you lie down on an incline bench, the range of arm movement is longer, so the degree of muscle intervention increases. It's an effective workout to increase the length of your biceps!
AdvancedBicepsDumbbell - 82
Inverted Row
Inverted Row is a workout that is done a lot as an auxiliary workout for pull-ups. It may be a little challenging, but try to stay focused on keeping your breathings and forms right.
IntermediateBackSmith Machine - 83
Jumping Pull Up
You can use the rebound because you jump and pull up. It's relatively easier than a pull-up, so beginners can easily follow along!
AdvancedBackPull up bar - 84
Kettlebell Row
It's the best back workout you can do with Kettlebell to make a toned back line!
BeginnerBackKettlebell - 85
Leg Bicep Curl
It's a workout where you can use your body to build up your biceps!
BeginnerBiceps - 86
Neutral Grip Assisted Pull Up
It's a workout that can help the inner back muscles more than normal pull-ups!
BeginnerBackAssisted Weight Machine - 87
Neutral Grip Chin Up
It can help the lower back muscles and biceps muscles, and it is easier than pull-up. Don't bend down and raise your chest!
IntermediateBackPull up bar - 88
One Arm Cable Bicep Curl
It's a workout that can give you a stronger target to your biceps because you can focus on contractions one by one!
BeginnerBicepsCrossover Cable - 89
One Arm Cable High Row
Grab the cable with one hand and do a row from a high position.
BeginnerBackCrossover Cable - 90
One Arm Cable Lat Pulldown
You can focus more on the stimulation as you do it with only one hand. This workout can be done better if you execute it as if you are using a strength from your armpits.
AdvancedBackLat Pulldown Cable - 91
One Arm Kettlebell Row
One-arm dumbbell Row is a back workout that can be done anywhere with just one dumbbell!
BeginnerBackKettlebell - 92
One Arm Lat Pulldown
It's a workout that focuses more on targeting the back muscles. This workout is executed with one arm each.
AdvancedBackLat Pulldown Cable - 93
One Arm Lat Pulldown Machine
Because you do it with one hand, you can increase your concentration on the workout area.
AdvancedBackPlate-Loaded Lat Pulldown Machine - 94
Overhead Cable Bicep Curl
It's a workout that can target the outer biceps. It's important to move your elbows without moving them!
AdvancedBicepsCrossover Cable - 95
Pendlay Row
It's a good workout for back muscle development by bending and lifting the barbell on the ground!
AdvancedBackBarbells - 96
Prone A Raise
Keep your head and chest still, and close up your scapular first to better feel the movement of your back!
BeginnerBack - 97
Prone T Raise
Keep your head and chest still, and close up your scapular first to better feel the movement of your back!
BeginnerBack - 98
Prone W Raise
Keep your head and chest still, and close up your scapular first to better feel the movement of your back!
BeginnerBack - 99
Rack Pull
It's a workout where you lift the barbell on the rack. Think of it as a deadlift with a shorter range of movement
AdvancedBackBarbells - 100
Renegade Row
Renigade Row is a combination of Plank and Dumbbell-Row. It can strengthen your arms, shoulders, and core muscles!
AdvancedBackDumbbell - 101
Reverse Push Up
Push up from the floor
IntermediateBiceps - 102
Ring High Row
Since it is a body weight exercise, you ca workout more safely than using weights. You have to keep your chest open so that you can feel the stimulations.
AdvancedBackRing - 103
Seated Neck Tap
Tap your neck gently
BeginnerBiceps - 104
Seated Row
It's one of the workouts that beginners need to do to target the back muscles. Be careful not to tilt your shoulder back when pulling!
BeginnerBackLoop Bands - 105
Standing Cable Row
By using cables, you can more easily maintain the tension than using barbells or dumbbells. You have to keep your core and legs tight so that your body doesn't sway!
BeginnerBackCrossover Cable - 106
Standing Fly
Stretch your biceps by opening your arms
BeginnerBiceps - 107
Underhand Cable Lat Pulldown
It's a good workout to build up your lower back muscles. Push your shoulders back, not your arms, and pull them with your back!
BeginnerBackLat Pulldown Cable - 108
Underhand Smith Machine Barbell Row
It is recommended for those who are not familiar with moving barbell. Put your elbows on your sides while working out!
AdvancedBackSmith Machine - 109
Weighted Chin Up
It is recommended for those who find pull-up too easy. Be careful of injuries and go up so that your chest touches the bar!
AdvancedBackPull up bar - 110
Weighted Pull Up
It is recommended for those who find pull-up too easy. Be careful of injuries and go up so that your chest touches the bar!
AdvancedBackPull up bar - 111
Archer Pull Up
It's a good workout to develop your arms and back as a workout recommended to professionals or higher!
AdvancedBackPull up bar - 112
Back Pec Stretch
Stretch your chest to open up your shoulders and improve posture.
AdvancedBack - 113
Back Workout
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AdvancedBack - 114
Band Y Raise
Band Y raises strengthen your upper back and shoulder stability. The band resistance works your upper traps, rhomboids, and rotator cuff all at once.
AdvancedBackLoop Bands - 115
Barbell Bent Over Row
The barbell bent-over row is a classic back exercise where you pull a barbell while bent over. It works your lats, rhomboids, and lower back.
AdvancedBackBarbells - 116
Barbell Drag Curl
Lift the barbell and perform a drag curl.
IntermediateBicepsBarbells - 117
Bayesian Curl
This isolation exercise works your biceps in a stretched position.
AdvancedBicepsCrossover Cable - 118
Bent Over Row Machine
The bent-over row machine lets you target your back muscles while leaning forward. It’s easier to keep good form compared to dumbbells or barbells.
AdvancedBack - 119
Bent Over Wide Dumbbell Row
The bent-over wide-grip dumbbell row targets your upper back and rear shoulders. It helps build upper back thickness and improve your shoulder line.
AdvancedBackDumbbell - 120
Biceps Workout
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AdvancedBiceps
