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How to Train Without a Personal Fitness Trainer: Pull Workout

Your Coach
Your Coach

How to Train Without a Personal Fitness Trainer:

Hey there, aspiring fitness enthusiasts! As your coach, I'm excited to delve into the details of an effective pull workout routine designed to target your back and biceps muscles. Pull workouts are essential for achieving balanced muscle development and strength gains, especially when combined with push workouts, as discussed in my previous blog post.

Importance of Pull Workouts:

Pull workouts primarily focus on engaging the muscles involved in pulling movements, namely the back and biceps. These workouts not only help in building muscle mass and strength but also contribute to improved posture and overall upper body stability.


Before diving into the main workout, it's crucial to properly warm up your muscles to prevent injury and enhance performance. Incorporate dynamic stretches, light cardio, and mobility exercises to prepare your body for the workout ahead. This ensures optimal blood flow to the muscles and increases flexibility, reducing the risk of strains or tears.

Pull Workout Exercises:

1. Lat Pulldown Machine (Shoulder-Level Grip):

- Sit at the lat pulldown machine with a shoulder-width grip.

- Pull the bar down towards your chest while keeping your back straight and shoulders down.

- Slowly release the bar back to the starting position.

- Aim for 3 to 4 sets of 8 to 12 reps.

2. Seated Row Machine (Neutral Wide Grip):

- Sit at the seated row machine with a neutral grip.

- Pull the handles towards your torso, squeezing your shoulder blades together.

- Slowly extend your arms back to the starting position, maintaining control.

- Complete 3 to 4 sets of 8 to 12 reps.

3. Shrugs (Slightly Wider than Shoulder, Pronation Grip):

- Hold a pair of dumbbells at your sides with a pronated grip.

- Elevate your shoulders towards your ears, focusing on contracting the trapezius muscles.

- Lower the dumbbells back down in a controlled manner.

- Perform 3 to 4 sets of 15 to 20 reps to target the upper traps effectively.

4. Biceps Preacher Bench Curl (Shoulder-Level Grip):

- Sit at the preacher bench with your arms extended over the pad and a shoulder-width grip on the barbell.

- Curl the barbell towards your shoulders, focusing on squeezing your biceps.

- Lower the barbell back down with control.

- Aim for 3 to 4 sets of 8 to 12 reps to effectively target the biceps.

5. Hammer Curl (with Cable Machine Using Rope):

- Stand in front of the cable machine with a rope attachment.

- Hold the ends of the rope with a neutral grip and curl the handles towards your shoulders.

- Lower the handles back down in a controlled manner.

- Complete 3 to 4 sets of 8 to 12 reps to target the brachialis and brachioradialis muscles.

6. Reverse Curl (with Cable Machine Using Biceps Bar, Shoulder-Level Wide Grip):

- Stand in front of the cable machine with a biceps bar attachment.

- Hold the bar with a wide, overhand grip and curl it towards your shoulders.

- Lower the bar back down under control, focusing on engaging the forearms.

- Perform 3 to 4 sets of 8 to 12 reps to target the brachioradialis and forearm muscles effectively.

Important Considerations:

- Focus on maintaining proper form and alignment throughout each exercise to maximize effectiveness and minimize the risk of injury.

- Choose weights that challenge you within the designated rep range, ensuring you can complete each set with good form.

- Allow for adequate rest between sets and exercises to optimize muscle recovery and performance.

- Incorporate progressive overload by gradually increasing the weight or resistance as you get stronger.

Nutrition and Recovery:

In addition to a well-structured workout routine, proper nutrition and recovery are essential for maximizing gains and achieving your fitness goals. Ensure you're consuming an adequate amount of protein, carbohydrates, healthy fats, and micronutrients to support muscle growth and repair. Stay hydrated and prioritize rest and sleep to allow your muscles to recover and grow stronger.


A well-rounded pull workout routine is crucial for building a balanced and strong upper body. By incorporating the exercises mentioned above and focusing on proper form, progressive overload, and adequate nutrition and recovery, you'll be well on your way to achieving your fitness goals. Stay consistent, stay dedicated, and enjoy the journey to a stronger, healthier you!

Stay tuned for my next blog post, where I'll delve into an intermediate workout plan for those ready to take their fitness journey to the next level. Until then, keep pushing yourself and enjoy the process of becoming the best version of yourself!


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