Pull/Pull Routines

Pull/Pull Routines

biceps weight training

A pull/pull weight training routine consists of exercising multiple pull muscle groups during the same exercise workout. The pull muscle groups contract as the weight is pulled towards the body (i.e. the concentric portion of the movement) and lengthens as the weight is pushed away from the body (i.e. the eccentric portion of the movement).

For example, the biceps are considered a pull muscle group. When performing the seated dumbbell curls exercise, the biceps contract as the dumbbells are pulled upwards and towards the outer sides of the chest (concentric portion) and lengthens as the dumbbells are lowered back to their starting position (eccentric portion).

In specific combinations, one of the primary pull muscle groups may work a primary 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 and forearms as a secondary muscle group.

The point being that performing the back exercises will pre-exhaust the biceps and forearm muscles. This will, in turn, result in the biceps and forearm muscle groups being fatigued when performing the back exercises and pre-fatigued when performing the specific biceps and forearm exercises.

On the positive side, this will force the back muscles to work harder when performing the back exercises and the biceps and forearm muscle groups to work harder when performing their respective exercises. 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 three muscle groups. However, on the other side 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.

This being said, 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 muscle groups:

  • Abdominals

  • Biceps

  • Forearms

  • Latissimus Dorsi

  • Hamstrings

  • Obliques

  • Trapezius

pull pull back biceps trapezius

Back, Biceps & Trapezius

Combining these specific pull/pull muscle groups into a single weight training workout is a fairly aggressive combination of muscle groups as the back exercises will pre-fatigue the biceps muscles.

pull pull hamstrings abs obliques

Hamstrings, Abdominals
& Obliques

This combination of muscle groups provides a solid workout for several of the muscles responsible for overall core strength.