Discover the ultimate 3 Day Split Workout Pull Day routine with 10 powerful exercises to build a stronger back, bigger biceps, and better pulling strength.
Why Pull Day is Essential for Strength & Muscle Balance
A 3 day split workout pull day routine is one of the most effective routines for building strength and muscle while keeping your schedule manageable. Among the three days, 3 dyay split workout pull day routine focuses on back, biceps, and pulling strength.
Why does this matter?
- Builds a wider V-taper back.
- Improves grip and pulling power for other lifts.
- Strengthens posterior muscles for posture and injury prevention.
In this article, we’ll cover the 10 best 3 day split workout pull day routine exercises, how to do them, what muscles they target, and why they belong in your routine.
1 . Barbell Deadlift (The Ultimate Strength Builder)
Target Muscles : Glutes, hamstrings, lower back, traps, forearms.
Benefits : Builds raw strength, boosts athletic performance, and increases overall mass.
- Builds overall strength and mass.
- Improves core stability and grip strength.
- Foundation exercise for power and athleticism.
2 . Pull-Up (Classic Back Widening Move)
Target Muscles : Lats, biceps, core.
Benefits : Expands lats for that V-taper look, strengthens grip, and enhances upper-body endurance.
- Builds wide, strong lats for the V-shape.
- Improves grip and upper body pulling power.
- Can be done anywhere with a bar.
3 . Barbell Bent Over Row (Back Thickness Essential)
Target Muscles : Lats, traps, rhomboids, rear delts.
Benefits : Builds mid-back thickness, improves posture, and increases pulling strength.
- Adds thickness to the mid-back.
- Improves posture by strengthening postural muscles.
- Increases pulling strength for heavy lifts.
4 . Cable Standing Face Pull (with rope) (Posture & Rear Delt Builder)
Target Muscles : Rear delts, traps, rotator cuff.
Benefits : Corrects rounded shoulders, builds strong rear delts, and protects against shoulder injuries.
- Improves shoulder health and mobility.
- Builds capped rear delts for balanced shoulders.
- Corrects forward-rounded posture.
5 . Hammer Curl (Arm Thickness & Grip Power)
Target Muscles : Brachialis, biceps, forearms.
Benefits : Adds arm size, improves grip, and complements traditional curls.
- Builds arm thickness and forearm strength.
- Complements regular bicep curls for balanced growth.
- Improves grip for other pulling movements.
6 . Chin-Up (Bicep Builder with Lat Activation)
Target Muscles : Biceps, lats.
Benefits : Enhances arm development, boosts pulling strength, and is easy to progress with weights.
- Excellent for building biceps size and strength.
- Engages the back while emphasizing arm development.
- Progresses easily with weighted variations.
7 . Dumbbell Bent Over Row (Unilateral Strength & Balance)
Target Muscles : Lats, traps, rear delts.
Benefits : Corrects strength imbalances, isolates lats, and allows greater range of motion.
- Unilateral training balances strength between sides.
- Adds detail and definition to the lats.
- Allows for a greater range of motion than barbell rows.
8 . Barbell Preacher Curl (Peak Bicep Isolation)
Target Muscles : Biceps.
Benefits : Focuses on contraction, develops the “bicep peak,” and isolates arms from shoulder involvement.
- Isolates the biceps by removing shoulder involvement.
- Creates the “bicep peak” look.
- Ideal for hypertrophy-focused training.
9 . Cable Bar Lateral Pulldown (Beginner-Friendly Lat Builder)
Target Muscles : Lats, traps, biceps.
Benefits : Builds width, improves pull-up strength, and allows grip variations for targeting different muscles.
- Beginner-friendly pull-up alternative.
- Great for building width and lat strength.
- Multiple grip variations target different back areas.
10 . Dumbbell Shrug (Trap Mass & Neck Strength)
Target Muscles : Upper traps.
Benefits : Develops thicker traps, supports posture, and adds to an overall powerful look.
- Builds thicker, stronger traps.
- Improves neck and shoulder stability.
- Enhances overall upper-body power look.
Final Thoughts : Why This Pull Day Routine Works
This pull day workout routine balances heavy compound lifts with targeted isolation movements. By following this plan :
- You’ll build a stronger back for pulling strength.
- Grow bigger biceps and forearms.
- Improve posture and reduce injury risk.
A 3 day split is perfect for lifters who want results without living in the gym. Stick to this program, progressively overload, and watch your back and arms transform.
