A Guide to Upper Body Pull Workouts: Build Your Back & Biceps

In this episode, I discuss 5 great upper-body pull exercises for building a strong, balanced physique.

I cover the key moves for developing your back and biceps, from classic chin-ups to incline dumbbell rows.

Learn how to execute each exercise with proper form, get tips on warming up, and discover how to balance your workout routine for solid strength gains.

Plus, grab my free Effortless Eating guide to catapult your workout progress!

Whether you’re a beginner or looking to improve your pull day, this episode has something for you.

 

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Warm-up:

World's Greatest Stretch

Childs Pose

 

Main Session:

Chin-ups

Resistance Banded Chin-ups

Eccentric Chin-ups

Single Arm Dumbbell Rows

Batwing Rows

Rear Delt Dumbbell Flys

Dumbbell Bicep Curls

 

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Timestamps:

(00:11) Introduction: Pull Exercises and Upper Body Strength

(01:50) Warming Up: Preparing for Upper Body Pull Day

(03:57) Vertical Pull: Chin-Ups for Back and Bicep Development

(06:05) Unilateral Pull: Strengthen Each Side with Single-Arm Dumbbell Rows

(08:45) Follow Me on Socials: Connect for More Workout Tips

(09:27) Horizontal Pull: Build Mid-Back Strength with Chest-Supported Rows

(12:19) Shoulder Health: Protect Your Shoulders with Incline Dumbbell Reverse Flys

(14:34) Bicep Exercise: Dumbbell Curls for Bigger Arms

(16:01) Grab My Free Effortless Eating Meal Planning Guide