Pull day training mainly focuses on your back muscles, helping you build strength, improve posture, and create a wider, stronger-looking physique. In this session, we’ll be working through four key back exercises, split into two vertical pulling movements and two horizontal pulling movements

1. Lat Pulldown

The first exercise is the lat pulldown, whichc primarily targets the latissimus dorsi (your lats).

This movement is essential if you’re aiming to make your back look bigger, wider, and stronger overall. By consistently training your lats, you improve both aesthetics and functional pulling strength.

Focus points:

• Control the weight
• Pull with your elbows, not your hands
• Squeeze your lats at the bottom of the movement

2. Seated Row

Next up is the seated row, performed with an emphasis on isometric control and single-arm movements.

This approach helps:

• Correct left-to-right muscular imbalances
• Improve mind-muscle connection
• Strengthen your mid-back and lats more effectively

Key tip from Kenny:

“Keep your shoulders depressed and relaxed as you pull. Drive the weight back by leading with your elbows and pulling them as far behind you as possible. This will allow you to feel your mid-back and lats working much more clearly.”

3. Hyperextensions

This exercise focuses on the erector spinae, which are crucial for spinal support and overall strength.

Recommended volume:

• 3-5 rets
• 20 reps per set
• Slow, controlled tempo

This movement not only builds strength but also supports better performance in compound lifts like deadlifts and squats.

How Often Should You Train Pull Movements?

Kenny:

“The answer is at least twice a week. Training pulling movements consistently helps you build a strong foundation, allows your body to adapt, and improves long-term strength and muscle development.”

Weekly Training Split Recommendation

For the rest of the week, Kenny personally follows a Push, Pull, Legs split, repeated twice (PPL x2). This structure allows him to focuses on:

• Compound movements
• Strength progression
• Addressing muscular imbalances

Advice for Beginners

Kenny advises:

“If you’re just starting out, you don’t need a complicated routine. Training 2-3 times per week with full-body workouts is more than enough.”

Full-body training focuses on compound movements that work multiple muscle groups at once, helping you:

• Get stronger faster
• Spend less time in the gym
• Build a solid fitness foundation

Remember, There’s No “Perfect” Workout Split

At the end of the day, there is no perfect training split. The best program is one that fits your schedule, lifestyle and availability.

Once you know how much time you can realistically commit, you can choose a split that works best for you! For beginners, aim for full-body workouts at least twice a week to see the best results.

See you at the gym!