Open with a heavy compound
Your freshest energy should go to the biggest movement, a weighted pull up, barbell row, or pulldown for 3 to 4 sets of 5 to 8 reps. This builds the most back mass and strength.
How do I structure pull day?
Lead with a heavy row or pulldown, cover vertical and horizontal pulls, then finish with rear delts, biceps, and forearms.
The quick answer
Pull day trains back, rear delts, and biceps. Start with a heavy compound like a weighted pull up or barbell row for 3 to 4 sets of 5 to 8, add both a vertical pull (lat pulldown or pull up) and a horizontal pull (cable or dumbbell row) for width and thickness, then finish with rear delt flyes and 2 to 3 direct biceps moves. Aim for roughly 10 to 16 total back sets and 6 to 10 biceps sets across the week.
How to think about it
Cover both pull directions
Vertical pulls like pulldowns and pull ups build lat width, horizontal rows build mid back thickness. Include one of each so you develop the whole back rather than just one plane.
Finish with rear delts and arms
Rear delt flyes and face pulls balance out all your pressing, then hit biceps with a curl variation or two, around 6 to 10 hard sets a week. Row by driving your elbows back and squeezing the shoulder blades, not yanking with the arms.
Do this
- Start heavyWeighted pull up or barbell row first, 3 to 4 sets of 5 to 8.
- Include vertical and horizontalOne pulldown or pull up plus one row covers width and thickness.
- Add rear delts and face pullsThey balance your pressing and keep shoulders healthy.
- Finish with biceps2 to 3 curl variations, aiming for 6 to 10 hard sets across the week.
Keep going
How SUUPR helps
Lead with a heavy row or pulldown, cover vertical and horizontal pulls, then finish with rear delts, biceps, and forearms.