Pull
- Pull-up or Lat pulldown3 × 6–10
- Chest-supported row3 × 8–12
- Single-arm cable row3 × 10–12
- Rear-delt fly3 × 12–15
- Dumbbell curl3 × 8–12
Workout plans / Pull Workout
1–2 times / week · All levels
Pull Workout
A back and biceps session built around one vertical pull, one row, and controlled accessory work.
Open HardaWhere this routine fits
The session includes a vertical pull, rows, rear-shoulder work, and curls. It is a focused back-and-biceps template rather than a complete weekly program. The two row slots are options to adjust, not a reason to add volume when a single row already meets your plan.
An example training week
Place this alongside push and lower-body sessions. One or two weekly pull sessions may fit a program, but the appropriate number depends on the rest of your training and recovery. If repeated, leave time between demanding pulling sessions.
Exercises, sets, and rep targets
These are working-set targets, separate from warm-ups. Use a manageable load and keep some good repetitions in reserve rather than forcing every set to failure. Unilateral rep targets apply to each side.
Warm up and use enough rest
Start with a general warm-up and lighter practice sets for the first demanding lift. As a starting point, allow around 2–3 minutes between demanding compound sets and 1–2 minutes for smaller accessories. Take longer when needed to keep technique and performance controlled.
Progress through repeatable reps
Log the actual reps for every set. Within a suitable rep range, build controlled reps before considering the smallest practical load increase. Keep the equipment, range, and effort comparable; a heavier number with a different technique is a different record.
Adapt the exercise choices
Choose the assisted pull-up or pulldown if bodyweight pull-ups are not controlled yet. A supported dumbbell row or suitable row machine can fill the row slot. If time is short, prioritise the main vertical pull and one row, then choose accessories to fit your needs.
Save the plan, record the result
Build the routine in Harda, or bring an existing plan through workout import. During the session, record the load and reps you complete, with previous results nearby. Review several comparable sessions before changing the whole program.