Pull-Up → Neutral Grip Lat Pulldown
Use when assistance or overhead setup makes pull-ups unsuitable; establish machine-specific targets.
HypertrophyIntermediate50 min
Pull Day Workout With Clear Progression
Train back, rear delts and biceps with a structured pull workout, progression rules, exercise substitutions, and fatigue guidance.
Exercises6
Duration50 min
FocusHypertrophy
LevelIntermediate
Workout Overview
This pull session combines vertical pulls, rows, rear-delt work, and curls while giving each movement a progression method suited to its constraints. The goal is not simply to accumulate back exercises. It is to perform comparable work, record execution honestly, and make conservative next-session decisions.
Order, sets, rep ranges, and rest form the prescription. Actual reps, assistance, load, grip, effort, and substitutions are execution. Keeping those layers separate prevents a temporary grip issue or equipment swap from silently rewriting the program.
Vertical Pulling, Rows and Rear Delts
Pull-ups and pulldowns train vertical pulling through different loading systems. Barbell and chest-supported rows train horizontal pulling, with different stability demands. Face pulls give the rear delts and upper back direct work at a load that supports controlled positioning. Curls finish with direct biceps volume after the elbow flexors have already assisted every pull.
The mix avoids asking one movement to represent the whole back. It also spreads fatigue: the supported row follows the unsupported barbell row, and localized rear-delt and biceps work waits until the larger pulling tasks are complete.
Exercise Plan
Perform the exercises in order. Warm-up sets are individual and are not included below.
- 1
- 2
- 3
- 4
- 5
- 6
Why Exercise Order Matters
Pull-ups lead because bodyweight performance and scapular control are easiest to compare before grip and elbow flexors fatigue. Barbell rows follow while bracing is still reliable. Pulldowns and chest-supported rows then add stable volume without requiring the same whole-body output.
Face pulls and curls are later because pre-fatiguing the biceps or rear shoulder could limit the compound pulls. Consistent order also improves the value of the log: a row performed second is not directly comparable with the same row performed after four other exercises.
Progressing Different Pulling Movements
For pull-ups, first add clean reps within the range across all sets. Add a small external load only after unassisted sets consistently reach the top. If using assistance, reduce it in controlled steps while preserving the same movement standard. For barbell rows, increase load only after every set meets the range with a repeatable torso angle.
Pulldowns and supported rows use machine- or dumbbell-specific double progression. Face pulls favor small jumps and consistent cable height. Curls progress within their own rep range. One rule should not be copied across all four movement types because their measurements and limiting factors differ.
Grip and Equipment Constraints
Record the grip and attachment because a neutral handle, straight bar, and rings can change the task. If grip fails before the intended back work, note it rather than disguising the performance change. Straps may be a reviewed option for some rows, but using them creates a condition worth tracking.
Machine stacks and cable ratios differ. Never assume that the same number represents the same resistance in another gym. Treat a temporary station change as execution context and establish a new baseline if the change becomes permanent.
Rear-Delt and Face-Pull Progression
Face pulls are not progressed like barbell rows. Keep cable height, stance, range, and endpoint consistent, then add reps before taking the smallest useful stack increase. If a heavier setting turns the movement into a body swing or changes the line of pull, the new number is not comparable execution.
Feeling the rear delts is useful feedback but not a standalone progression metric. Use the prescribed reps, controlled movement, and recorded effort. A cleaner set is evidence of improved execution; a later overload decision still follows the defined rule.
Fatigue and Review
A gradual rep drop can occur as pulling muscles and grip fatigue. Use full rest and judge the whole pattern rather than letting the last set alone define the next goal. A sudden recurring decline may justify holding the target and checking sleep, preceding training, rest, or technique.
Stop an exercise that causes sharp, worsening, or unfamiliar pain. Record the movement, grip, and point of discomfort and seek qualified review when appropriate. Deterministic progression should not make diagnostic decisions or force an ambiguous session into an automatic increase.
Substitutions
Barbell Row → Machine Row
Use when bracing or equipment is limiting and keep a separate history.
Face Pull → Machine Rear Delt Fly
Match the rear-delt role, not the cable load.
Common Mistakes
- Using the same load-progression rule for pull-ups, rows, face pulls, and curls.
- Changing grip or torso position without recording it.
- Adding weight to a face pull when the movement standard changes.
- Letting curls pre-fatigue the elbow flexors before compound pulling.
Related Training Guides
FAQs
Should I add weight to pull-ups every week?
No. First meet the full rep prescription with consistent unassisted reps. Add external load only when the complete set pattern supports it.
Can I use straps for rows?
They can be appropriate when grip prevents the intended back work, but record their use. Strapped and unstrapped sets are different execution conditions.
Why do face pulls use a different progression rule?
Their useful load jumps are smaller and position matters greatly. Progress reps with a stable line of pull before using the smallest practical increase.