Best Pull-Day Workout

We all know the feeling. You've been working out in the gym hard all week, doing your best to stay on track with your fitness goals. But then Sunday rolls around, and you just can't muster up the motivation to get your butt to the gym. It's officially "Rest Day," but you don't want to fall behind, so you do a quick at-home workout instead.

By the time you're done, you're exhausted, your form is terrible, and you're not even sure if you did the exercises correctly. Sound familiar?

Don't worry. We've all been there. That's why we have come up with some of the best pull exercises for people who are short on time (and motivation).

Best Pull-Day Workout Exercises

Resistance Band Pull-Apart

Whether a beginner or a seasoned fitness pro, the resistance band pull-apart is a great move to add to your workout routine. This simple yet effective exercise targets the muscles in your back and shoulders, helping to improve posture and prevent injuries.

Here's how to do it:

1.Use a resistance band that offers enough resistance.

2.Grab the band in both hands. The more distance you have between your hands the easier it will be and vice versa.

3.Exhale as you slowly pull the band apart, keeping tension on the band the entire movement while keeping your shoulders down and your core tight. Pull it so that it reaches your chest.

4.Take a breath as you get back to where you were.

Seated Rear Delt Dumbbell Lateral Raise

The seated rear delt dumbbell lateral raise is an excellent exercise for targeting the posterior deltoid or the back of the shoulder. This muscle is often neglected in traditional lateral raise exercises, which focus more on the middle deltoid. This lateral raise variation allows you to keep your core engaged and stabilized throughout the movement.

Here's how to do it:

1.Sit with dumbbells in your hands and slightly lean forward. Keep your palms facing each other under your shoulders.

2.Exhale while keeping your arms straight. Now, shrug your shoulders and simultaneously elevate the dumbbells to your sides and upper back.

3.Keep your arms straight until they are parallel to the ground.

4.Return to the beginning posture by inhaling and lowering the dumbbells while keeping a forward torso lean.

Dumbbell Deadlift

It is a famous variation of classic deadlifts. However, there are many differences between dumbbell deadlifts and barbell ones. It permits a greater range of motion and potential for muscle growth.

Additionally, barbells tend to be more stable than dumbbells, making them ideal for heavier weights. However, this implies that barbells are more challenging to control, leading to injury. Dumbbells, however, are much easier to control and safer to lift. Ultimately, deciding which exercise to perform depends on your individual goals and abilities.

Here's how to do it:

1.Choose a pair of dumbbells and place them on the floor in front of you.

2.Stand with your feet about shoulder-width apart.

3.Drop your hips and reach down to hold the dumbbells with a neutral grip (palms facing inward).

You might need to elevate or drop your hips slightly to get the optimum, most natural leverage posture.

4.Be sure to keep your eyes forward. Keep your head up and your eyes forward because your body will follow!

5.Keep your back straight.

6.Instead of pulling the dumbbells from the floor, concentrate on standing up with them. As you stand up, lead with your head.

7.As you move forward, drive with your heels and explode forward (leading with your head).

8.Put your hips forward and compress your back by pulling your shoulder blades back as the dumbbells rise to knee height.

9.Pause for a time, and then perform the exercise in reverse by bending at the knees and gradually lowering the weight, strictly controlling the dumbbells as you do so.

10.If required, adjust your stance and repeat for the desired reps.