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Beginner Pull Day
A beginner pull day workout for back and biceps: rows, pulldowns, and simple progressions — including how to train if you cannot do a pull-up yet.
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Workout
Beginner Pull Day
Pull
1.Lat pulldown or assisted pull-up
Rest 2 min; drive elbows down
3 × 8–12
2.Chest-supported row or seated cable row
Rest 90–120 sec
3 × 8–12
3.One-arm dumbbell row
Per side; rest 60–90 sec
3 × 10–12
4.Face pulls or rear-delt fly
3 × 12–15
5.Dumbbell or cable curls
3 × 10–15
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