Pull Day Workouts With No Equipment

No-equipment pull-day workouts built around vertical pulling progressions, scapular control, and posterior-chain support using evidence-informed effort targets and repeatable week-to-week progression.
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Workout 1

4 exercises10 sets

No-Equipment Pull Day Progression

Lats, Trapezius, Glutes, Hamstrings, Abdominals, Forearms

A no-equipment pull-day template emphasizing vertical pull progression, grip endurance, and lower-back accessory work with straight sets and RIR-based effort control.

  1. 1
    Negative Pull Up
    anatomy
    1Exercise

    Negative Pull Up

    Rest 2m

    • 15 reps x 0 kgRIR 3
    • 25 reps x 0 kgRIR 2
    • 35 reps x 0 kgRIR 1

    Use a box or jump to top position, then lower smoothly with shoulders packed and ribs down.

  2. 2
    Scapular Pull Ups
    anatomy
    2Exercise

    Scapular Pull Ups

    Rest 1m 30s

    • 18 reps x 0 kgRIR 3
    • 28 reps x 0 kgRIR 2
    • 38 reps x 0 kgRIR 1

    Keep elbows nearly straight and move from the shoulder blades rather than elbow flexion.

  3. 3
    Superman
    anatomy
    anatomy
    3Exercise

    Superman

    Rest 1m 30s

    • 112 reps x 0 kgRIR 3
    • 212 reps x 0 kgRIR 2
    • 310 reps x 0 kgRIR 1

    Lift arms and legs only as high as you can while keeping neck neutral and glutes engaged.

  4. 4
    Dead Hang
    anatomy
    4Exercise

    Dead Hang

    Rest 1m 30s

    • 135sRIR 2

    Set active shoulders first, keep ribs stacked, and end the hold if shoulder pinch or passive hanging develops.