Pull Day Workout for Intermediate Lifters
This session is built for intermediate lifters who already know the basics and are ready to push their pulling strength further. Whether you're chasing a bigger back, stronger biceps, or more control through your full range of motion, this workout delivers. We'll walk you through every movement so you get the most out of each rep.
What the research says
Most of the available research on pulling movements comes from CrossFit performance studies, which give us a useful window into what drives results in pull-heavy training. Across multiple studies, strength measures — particularly maximal and endurance strength in pulling and pressing movements — showed moderate to strong relationships with workout performance. That tells us something real: the stronger and more capable you are through your pulls, the better you're likely to perform when it counts.
Moderate — the findings come from small CrossFit-specific samples and don't test today's exact exercises directly, but the pull-up strength correlations are consistent across studies and give us a grounded starting point.
A 2015 study of 14 CrossFit Open or Regional athletes found that whole-body strength (measured by a combined back squat, overhead press, and deadlift score) was the only variable to survive regression prediction for performance on 'Grace' (30 clean and jerks for time), accounting for 77% of the variance in that WOD's performance time.
View study →A 2021 study of 15 recreational CrossFit practitioners found that maximum pull-up repetitions showed a moderate correlation with Fran WOD performance (r = -0.58), alongside stronger correlations for maximum thruster repetitions and thruster 1RM.
View study →A 2017 study of 34 healthy subjects found that a gymnastics-style CrossFit session (which included pull-ups, push-ups, and air squats) produced significant reductions in countermovement jump variables — including jump height, average power, and maximum velocity — indicating measurable muscular fatigue following that session type.
View study →The routine
Warmup
Stand with your feet shoulder width apart. This will be your starting position. Keeping your arms straight, swing them straight up in front of you 5-10 times, increasing the range of motion each time until your arms are above your head.
Main
Lie on a flat bench with a barbell using a shoulder grip width. Hold the bar straight over your chest with a bend in your arms. This will be your starting position. While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest. At that point, bring the barbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement. Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.
Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward. Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent. Now grab the bar with both arms just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position. Pull the bar straight up with your elbows in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Use a stirrup or double handle cable attachment by hooking it under the end of the bar. Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones). Repeat for the recommended amount of repetitions.
Begin by taking a medium to wide grip on a pull-up apparatus with your palms facing away from you. From a hanging position, tuck your knees to your chest, leaning back and getting your legs over your side of the pull-up apparatus. This will be your starting position. Beginning with your arms straight, flex the elbows and retract the shoulder blades to raise your body up until your legs contact the pull-up apparatus. After a brief pause, return to the starting position.
Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position. As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders. Slowly go back to the starting position as you keep the bar in contact with the torso at all times. Repeat for the recommended amount of repetitions.
Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height. Place it on the seat of the cable row machine. Sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked. Lean over as you keep the natural alignment of your back and grab the V-bar handles. With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in. Repeat for the recommended amount of repetitions.
Cooldown
Lie on your side, with your upper arm against the foam roller. The upper arm should be more or less aligned with your body, with the outside of the bicep pressed against the foam roller. Raise your hips off of the floor, supporting your weight on your arm and on your feet. Hold for 10-30 seconds, and then switch sides.
Sit upright on a chair. Bend to one side with your arm over your head. You can hold onto the chair with your free hand. Hold for 10 seconds, and repeat for your other side.
Set and rep ranges are general starting suggestions based on this guide's level — adjust to your own experience, and progress gradually.
This content is for educational purposes only and is not a substitute for professional medical advice — if you have any existing shoulder, elbow, or lower back concerns, check with a qualified health professional before starting. For intermediate lifters: CONTROL the load on pulling movements, especially rows and pullovers, rather than letting momentum do the work. If you feel sharp pain — not muscle burn, but actual joint pain — stop the set.