The Smartest Pull Workout for Back and Biceps

After we published the smartest push workout for muscle growth, nothing better than to complement it with the smartest pull workout for back and biceps. Hypertrophy at its best!

This training technique is recommended for intermediate and advanced lifters. As a beginner, you want to do full-body workouts as they will give you the best muscle growth in the fastest amount of time.

However, if you are doing a push/pull/leg routine, this fits perfectly in the pull category. This type of workout is great for balanced training (it prevents you from overtraining), and it is time-efficient and versatile (you can easily modify and adapt them to your needs).

The smartest pull workout for back and biceps is brought to you by Jeff Nippard, a natural professional bodybuilder and fitness coach who shares tips and training programs on his YouTube channel.

Check it out.

The Smartest Pull Workout for Back and Biceps

Without much more delay, here is the smartest pull workout for back and biceps that will provide great muscle growth according to Jeff Nippard.

Warm-up

5 Minutes on the Treadmill or Stairmaster
10 Arm Circles (per side)
10 Cable External Rotations (per side)

Lat Pulldown

4 Feeder Sets (10 reps each)
2 Working Sets to failure (Aim to reach failure at the same number of reps in both sets)
Drop set (Shave the weight by 30 per cent)

Omni-grip Chest-Supported Machine Row

Wide grip: 1 set of 10 to 12 reps
Medium grip: 1 set of 10 to 12 reps
Narrow grip: 1 set of 10 to 12 reps

Superset: Bottom-Half Dumbbell Pullover and Static Lat Stretch

Bottom Half Dumbbell Pullover: 2 sets of 10 to 12 reps
Static Lat Stretch: 2 sets of 30 seconds hold

Omni-Direction Face Pull

Low-to-High Face Pull: 1 set of 12 to 15 reps
Mid-to-Mid Face Pull: 1 set of 12 to 15 reps
High-to-Low Face Pull: 1 set of 12 to 15 reps

EZ Bar Curl

3 sets of 6 to 8 reps

Bottom Half Dumbbell Preacher Curl

2 sets of 10 to 12 reps

It might be difficult to understand the ins and outs of Nippard’s smartest pull workout for back and biceps. If that is your case, simply click on the video below and see his full explanation of each exercise, how to perform them, and the stimulus of the workout.

VIDEO – The Smartest Pull Workout for Back and Biceps

Nippard’s Push, Pull, Legs Routine to Build Muscle Mass

Push, Pull, Leg Workout Using Only Dumbbells

Pros and Cons of a Push Pull Legs Split Program (PPL)

Barbell-Only Push, Pull, Leg Workout

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Progressive overload is a fundamental principle of exercise training that involves gradually increasing the stress placed on the body during exercise over time. The idea is that in order to make progress and achieve better fitness and strength, you need to challenge your body by gradually increasing the amount of weight, repetitions, or sets you perform during an exercise.

By progressively increasing the load on your muscles, you force them to adapt to the increased demand, which leads to improved strength and endurance. This principle applies to any form of exercise, whether you’re lifting weights, running, or doing bodyweight exercises like push-ups or squats.

However, it’s important to progress gradually and safely and to give your body time to recover between workouts. If you increase the weight or intensity too quickly, you risk injuring yourself or experiencing burnout. A well-designed exercise program should take into account the principles of progressive overload to help you achieve your fitness goals safely and effectively.

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