The Perfect Pull Workout (According To Science)

Introduction

This tutorial provides a comprehensive guide to performing the perfect pull workout as outlined in Jeff Nippard's video. This workout focuses on developing the back and biceps through a series of scientifically-backed exercises. Whether you are experienced or just starting, this step-by-step guide will help you optimize your pull workout routine.

Step 1: Prepare Your Equipment

• Gather the necessary equipment for your workout:
  • Pull-up bar or assisted pull-up machine
  • Dumbbells or a barbell
  • Cable machine
  • Reverse pec deck machine (for rear delts)
• Ensure your workout area is clear and safe.

Step 2: Warm Up

• Spend 5-10 minutes warming up:
  • Light cardio (jogging, jumping jacks)
  • Dynamic stretching focusing on your back and arms
• This helps prevent injury and prepares your muscles for the workout.

Step 3: Exercise 1 - Pull-Ups

• Target Muscles: Lats, biceps
• Perform 3-4 sets of 6-10 repetitions.
• Tips:
  • Use a wide grip to emphasize back muscles.
  • If you can’t do pull-ups, use an assisted machine or resistance bands.

Step 4: Exercise 2 - Bent-Over Rows

• Target Muscles: Lats, middle back
• Perform 3-4 sets of 8-12 repetitions.
• Tips:
  • Keep your back straight and hinge at the hips.
  • Use either dumbbells or a barbell for this exercise.

Step 5: Exercise 3 - Lat Pulldowns

• Target Muscles: Lats
• Perform 3-4 sets of 8-12 repetitions.
• Tips:
  • Adjust the seat height so your knees are secured.
  • Use a grip that feels comfortable and allows full range of motion.

Step 6: Exercise 4 - Reverse Pec Deck

• Target Muscles: Rear delts
• Perform 3-4 sets of 10-15 repetitions.
• Tips:
  • Adjust the seat height to ensure proper alignment.
  • Focus on squeezing your shoulder blades together.

Step 7: Exercise 5 - Dumbbell Bicep Curls

• Target Muscles: Biceps
• Perform 3-4 sets of 8-12 repetitions.
• Tips:
  • Keep your elbows close to your torso.
  • Control the movement on both the lift and the descent.

Step 8: Exercise 6 - Face Pulls

• Target Muscles: Rear delts, upper back
• Perform 3-4 sets of 10-15 repetitions.
• Tips:
  • Use a cable machine with a rope attachment.
  • Pull towards your face while keeping your elbows high.

Conclusion

By following this step-by-step guide, you can effectively perform a scientifically-backed pull workout that targets your back and biceps. Remember to focus on form and control throughout each exercise to maximize muscle activation and growth. Consider incorporating this routine into your regular workout schedule, and don't forget to allow for recovery between sessions. Happy training!