Build a stronger back and bigger biceps with this 4-week Pull workout from the Gainzbook Power Building Program. Combining pull-ups, heavy Pendlay rows and targeted back and arm work, the session gradually increases intensity as the reps decrease each week.
By GainzbookUpdated 1 min read
A strong pull day is about more than just building a bigger back. Developing your lats, upper back, rear shoulders and biceps can improve your overall physique while also giving you the strength and stability needed for your bigger compound lifts.
This 4-week Pull workout from the Gainzbook Power Building Program combines heavy rowing with vertical pulling and targeted accessory work. The program uses a simple progression: repetitions gradually decrease across the four weeks, allowing you to increase the weight and progressively train at a higher intensity.
Whether your goal is building strength, adding muscle or improving your overall pulling power, this workout covers all the major bases.
Start each rep from a controlled dead hang, keep your core braced and drive your elbows down towards your ribs. Avoid swinging or using momentum. If bodyweight reps are too difficult, use assistance; if they become too easy, progress to weighted pull-ups.
Keep your back flat and torso close to parallel with the floor. Let the bar return to the ground between every rep, brace before each pull and drive your elbows backwards explosively. Avoid turning the movement into a conventional bent-over row as fatigue increases.
Keep your chest tall and pull the bar towards the upper chest by driving your elbows down. Avoid leaning too far backwards or using momentum. Allow a controlled stretch at the top before beginning the next rep.
Maintain a neutral spine and keep your chest up throughout the movement. Pull your elbows behind you and squeeze your shoulder blades together without excessively leaning backwards. Control the return rather than letting the weight stack pull you forward.
Keep your elbows close to your sides and your upper arms relatively still. Curl the bar without swinging your torso or using your hips for momentum. If your technique starts to break down, reduce the weight and prioritise a controlled contraction.
Keep your shoulder and elbow stable while curling each dumbbell. Avoid rotating or leaning your torso to help lift the weight. Lower each rep slowly and allow the arm to fully extend before beginning the next repetition.
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