Pull/Pull Routines - Back, Biceps & Trapezius

A pull/pull weight training routine consists of exercising multiple pull muscle groups during the same exercise workout. A pull muscle group is a muscle group where the muscle contracts as the weight is pulled towards the body (i.e. the concentric portion of the exercise) and lengthens as the weight is moved away from the body (i.e. the eccentric portion of the exercise).

For example, the biceps muscles are considered a pull muscle group. When performing the standing barbell curls exercise, the biceps contract as the barbell is pulled upwards and towards the chest (concentric portion) and lengthens as the barbell is lowered back to their starting position (eccentric portion).

In specific combinations, one of the pull muscle groups may work a secondary pull muscle group. For instance, performing a latissimus dorsi (back) weight training routine will work the back muscles as the primary muscle group and the biceps as a secondary muscle group. This being said, performing the back exercises will pre-exhaust the biceps muscles. If the biceps muscle group is exercised after the back exercises have been completed the biceps muscle group will be pre-fatigued when performing the specific biceps exercises.

The result of combining the back and biceps muscle groups into the same workout will be that the second muscle group that is exercised will have to work harder since it was required to support the exercises performed by the first muscle group that was exercised. This being the case, performing a pull/pull routine using these specific muscle groups can be an excellent way to break through strength plateaus that exist across any of the muscle groups that are required to act as a secondary support muscle group.

On the other end of the spectrum, the probability of an injury occurring may increase as aggressively exercising a pre-exhausted muscle group may lead to being a little "sloppy" in form or elevated stress on a particular joint. However, combining muscle groups in this fashion can assist in achieving gains in strength. It is recommended when performing a pull/pull routine of this type to perform the routine for 4 to 6 weeks and then modify your workout routine to eliminate exercising the secondary muscle group during the same workout.

Below is a list of the various primary muscle groups that are considered to be pull muscles:

• Abdominals

• Biceps

• Forearms

• Latissimus Dorsi

• Hamstrings

• Obliques

• Trapezius