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Best Functional Bodybuilding Upper Body Pull Workout

The best of both worlds.

Check out the best functional bodybuilding upper body pull workout created by Marcus Filly.

Marcus Filly is the founder of the popular training program Functional Bodybuilding, which mixes functional exercises with aesthetic training and focuses on longevity.

Although it might seem like opposite training techniques, Filly says he has previously dived deep into body part splits within functional bodybuilding.

The best functional bodybuilding upper body pull workout is very much focused on the shoulders, and back muscles, however, it maintains that functional bodybuilding staple that Filly is famous for.

“As you move through each exercise, your body might be fatigued on short rest, but you can still execute the next movement in succession,” Filly explains. “You get a lot of different stimulus for your upper pulling muscles. That’s arms, shoulders, upper back, rear delts,” Filly clarifies.

Read More: Best Science-Based Upper Body Workout (Chest, Back, Arms and Shoulders)

Best Functional Bodybuilding Upper Body Pull Workout

This workout is a circuit style in which you should perform each exercise in the programmed order and then repeat for a total of 5 sets.

Best Functional Bodybuilding Upper Body Pull WorkoutSource: YouTube

1. Wide Grip Weighted Pull-Up

  • 3-5 reps
  • 15 seconds rest

If it is too difficult for you to do weighted pull-ups, you may perform strict pull-ups. “We’re looking for a pull-up exercise that is challenging for you.”

2. Strict Ring Muscle-Ups

  • 3 reps
  • 15 seconds rest

If it is too difficult you can do rope climbs for the same amount of reps.

3. Burpee Bar Muscle-Up

  • 4 reps
  • 15 seconds rest

4. Single-Arm Dumbbell Row

  • 6-8 reps per arm
  • 3 minutes rest

Perform this exercise with your knee supported on a bench. Go as heavy as possible on the dumbbell.

After finishing the single-arm dumbbell row with support on a bench, rest for 3 minutes before repeating the set once again from wide grip weighted pull-ups. In the end, you should do a total of 5 sets of this workout created by Marcus Filly.

VIDEO – Best Functional Bodybuilding Upper Body Pull Workout

Read More: Best Upper Body Exercises for Muscle Mass

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