The Best Pull Day Workout for a Thicker, Wider Back & Bigger Arms!

The Best Pull Day Workout for a Thicker, Wider Back & Bigger Arms! 🚀 Want a back that turns heads and arms that fill out your sleeves? This is the ULTIMATE pull day workout for building a thicker, wider back and bigger, stronger biceps—backed by science and 20 years of gym-tested experience. In this video, I take you through my FULL pull day routine, breaking down exercise selection, technique, and programming to maximize muscle growth, strength, and definition. I’m on the mic the whole way, dropping key insights on lat activation, upper back development, arm training, and advanced techniques that will take your physique to the next level. 💪 Here’s what’s inside this pull day workout: 🔥 My Modified/Step Back Single-Arm Chest Supported Row – My own creation for optimal lat engagement and serious back gains. 🔥 Medium Grip Lat Pulldown – A classic for lower lat thickness and width. 🔥 Chest Supported T-Bar Row – For that jacked upper back and postural strength. 🔥 Dual Dumbbell Incline Upper Back Row – A game-changer for upper back detail and rear delt activation. 🔥 Decline Lying Dumbbell Bicep Curl – Potentially the BEST bicep exercise, and I explain why! 🔥 High to Low Rear Delt Fly (Dropset) – Using advanced intensity techniques for rear delt and upper back definition while saving time. 🔥 EZ Bar Preacher Curl – To cap off the workout with some extra bicep volume and maximize arm growth. 💡 Throughout the video, I cover: ✅ How to properly activate your lats for full back development. ✅ Why exercise selection and technique matter more than just moving heavy weight. ✅ How to use evidence-based training principles for faster muscle growth. ✅ The best ways to stay consistent and progressive in your training. If you’re serious about building an elite physique, this pull day workout is a MUST-WATCH. Drop a comment below and let me know what your favorite back & biceps exercises are! Let’s grow together. 💥 🔔 LIKE, COMMENT & SUBSCRIBE for more science-backed fitness content! #pullday #backworkout #biggerarms #musclegrowth #gymworkout #fitness #lats #biceps #strengthtraining #backdayworkout #bodybuilding 00:00 Introduction 01:33 How I Program Back Training 04:47 Unique Back Building Exercise 07:56 Modified/Step Back Single Arm Chest Supported Row 11:37 How to do Pulldowns to Target the Lats 13:01 Medium Neutral Grip Lat Pulldown 15:39 How to Use the Chest Supported T-Bar Row For Traps 17:05 Chest Supported T-Bar Row 19:49 How to Row With Dumbbells to Train the Upper Back 21:36 Incline, Dual Dumbbell Upper Back Row 23:43 Best Bicep Exercise? 26:57 Decline Lying Dumbbell Bicep Curl 30:09 Advanced Training Technique: Drop Set 32:02 High to Low Rear Delt Cable Fly Drop Set 34:59 How to Preacher Curl for Bigger Biceps 37:27 EZ Bar Preacher Curl 40:29 Motivation, Enthusiasm and Back Training