Pull Day Workouts With Machines

Machine-based pull-day workouts focused on lats, upper back, rear delts, and biceps using stable straight sets, clear RIR targets, and practical kilogram load examples for consistent week-to-week progress.
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Workout 1

5 exercises15 sets

Pull Day Workouts With Machines Template

Lats, Biceps, Rear Delts, Trapezius

A machine-first pull-day template that prioritizes high-quality pulling volume, controlled effort progression, and repeatable loading for hypertrophy and strength carryover.

  1. 1
    Lat Pulldown
    anatomy
    1Exercise

    Lat Pulldown

    Rest 2m

    • 110 reps x 45 kgRIR 3
    • 210 reps x 45 kgRIR 2
    • 310 reps x 45 kgRIR 1

    Drive elbows down toward hips, keep ribcage stacked, and control the top stretch without shrugging.

  2. 2
    Seated Row
    anatomy
    anatomy
    2Exercise

    Seated Row

    Rest 2m

    • 110 reps x 50 kgRIR 3
    • 210 reps x 50 kgRIR 2
    • 310 reps x 50 kgRIR 1

    Keep chest supported or torso fixed, pull through elbows, and pause briefly at peak contraction.

  3. 3
    Face Pull
    anatomy
    3Exercise

    Face Pull

    Rest 1m 30s

    • 112 reps x 25 kgRIR 3
    • 212 reps x 25 kgRIR 2
    • 312 reps x 25 kgRIR 1

    Pull to eye level with elbows high and wrists neutral; prioritize rear-delt and upper-back tension over load.

  4. 4
    Rear Delt Reverse Fly
    anatomy
    4Exercise

    Rear Delt Reverse Fly

    Rest 1m 30s

    • 112 reps x 20 kgRIR 3
    • 212 reps x 20 kgRIR 2
    • 312 reps x 20 kgRIR 1

    Set handles at shoulder height, keep neck relaxed, and avoid lumbar extension compensation.

  5. 5
    Bicep Curl
    anatomy
    5Exercise
    Bicep Curl

    Rest 1m 30s

    • 110 reps x 25 kgRIR 3
    • 210 reps x 25 kgRIR 2
    • 310 reps x 25 kgRIR 1

    Fix upper arms in place, control elbow extension, and finish each rep with full squeeze.