Pull Day Workouts With Resistance Bands

Evidence-backed pull day workouts using resistance bands to build back and biceps strength with progressive volume, near-failure effort targets, and practical week-to-week tension progression.
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Set load units

Workout 1

5 exercises15 sets

Pull Day Workouts With Resistance Bands Template

Hamstrings, Quadriceps, Lower Back, Glutes, Lats, Biceps, Rear Delts, Trapezius

A resistance-band pull session built around hinge, horizontal pull, vertical pull, and arm isolation patterns with realistic tension targets and repeatable progression.

  1. 1
    Band Deadlift
    anatomy
    anatomy
    1Exercise

    Band Deadlift

    Rest 2m 30s

    • 18 reps x 35 kgRIR 3
    • 28 reps x 40 kgRIR 2
    • 38 reps x 45 kgRIR 1

    Brace before each pull, keep lats engaged, and maintain neutral spine through lockout.

  2. 2
    Band Bent Over Row
    anatomy
    anatomy
    2Exercise
    Band Bent Over Row

    Rest 2m

    • 110 reps x 18 kgRIR 3
    • 210 reps x 22 kgRIR 2
    • 310 reps x 26 kgRIR 1

    Drive elbows toward hips and pause briefly at peak contraction.

  3. 3
    Band Lat Pulldown
    anatomy
    3Exercise

    Band Lat Pulldown

    Rest 1m 45s

    • 112 reps x 14 kgRIR 3
    • 212 reps x 17 kgRIR 2
    • 312 reps x 20 kgRIR 1

    Initiate with shoulder depression before elbow flexion to bias lats.

  4. 4
    Band-Assisted Pull Up
    anatomy
    4Exercise

    Band-Assisted Pull Up

    Rest 2m

    • 16 reps x 0 kgRIR 2
    • 26 reps x 0 kgRIR 2
    • 36 reps x 0 kgRIR 1

    Start from a dead hang, pull chest toward bar, and avoid kicking.

  5. 5
    Band Hammer Curl
    anatomy
    5Exercise

    Band Hammer Curl

    Rest 1m 15s

    • 112 reps x 8 kgRIR 3
    • 212 reps x 10 kgRIR 2
    • 312 reps x 12 kgRIR 1

    Keep elbows near torso and avoid shoulder swing.