Best Pull Workout For 2025 (Back, Biceps, Rear Delts)

This is my new pull day based on science and experience.

Exercise 1: Close grip lat pulldown. Here I’m getting my torso vertical for a big stretch at the top and then driving my elbows down to engage my lats. Anatomy tells us that the lats contribute heavily to biomechanical shoulder extension which is exactly what we’re doing with the close grip. Very high lat emphasis here.

Exercise 2: Chest-supported machine row. This is to target the mid-back like the rhomboids and mid-traps. I’m keeping my elbows higher and more flared while squeezing my shoulder blades together at the top and then feeling them pull apart on the way down.

Exercise 3: Close-grip cable row. This will the lats again with biomechanical shoulder extension, but from a horizontal angle this time. Once I hit failure, I keep going with lengthened partials.

Exercise 4: Reverse cable flyes for the rear delts – I’m using light weight and higher reps to prevent my mid traps from taking over.

Exercise 5: Shrugs for the upper traps. The upper trap fibers run way more horizontally than people realize, so shrug up and in toward your ears.

Exercise 6: Ez bar curl

Exercise 7: Machine preacher curl

[JeffNippard]

Hey guys, all of my training programs are on a massive sale today! This is my biggest sale all year. If you want to have a full program to take all the guess work out of your training, go to jeffnippard.com and take advantage! 🤝 Hope you all have a great week!

[drakehero]

"Based on science and experience", the perfect middle ground. Thats the way we should all think about it.

[Aqrem]

Most people would have a bs program after yapping for 20 minutes, not Jeff he can put his whole pull day in one short. Respect this type of content 👊🏽

[RHINOSAUR]

The absolute BEST training advice on the web. No BS, no ego, no roids.

[ameliabee]

I did my very first pullup yesterday and now I'm binge watching Jeff's videos so I can get used to a proper form!

[ronsmiley]

Jeff, I can’t thank you enough for your evidence-based advice. I’m an old lifter now, wish I had this starting out. You rock.

[DerekRodriguez-lf]

1. Close Grip Lat Pulldown: 3 sets x 10-15 reps
2. Chest Supported (Machine) Row: 3 sets x 8-10 reps
3. Close Grip Cable Row: 2 sets x 15-20 reps
4. Reverse Cable Flyes: 3 sets x 15-20 reps
5. Shrugs: 4 sets x 15-20 sets
6. Ez-Bar Curl: 3 sets x 10-15 reps
7. Machine Preacher Curl: 3 sets x 15-20 reps

[Carlos-esoe]

He chose to do his lat spread in lighting that didn't make his back look 10x more shredded. Respectable and realistic 👏

[Braddicusfinch]

Jeff recording two takes just to get the shirt explosion in, absolute legend 😂

[Nick-izso]

I have done your PPL, and UPPER/LOWER programs and I’m a huge fan. U/L is my favorite split because it’s just SO MUCH volume in a week. Really wanna do one of your power building splits but I’m gonna milk what I got till I’m bored of it. Those spreadsheets it comes with are so nice too. Huge fan of yours!

[jenny_the_man]

I literally was watching Jeff’s lat exercises short when this dropped— YouTube just constantly reminding me of my small back 😅

[srm]

Just wanna say since I started training back this way my gains have been incredible. My lats finally feel engaged and every week I’ve been able to increase the weights or reps I’m able to do

[Keeeshav]

3 kg tomatoes
4kg bottles of water
500$ of small chairs
Sandal fragrance
Blue burger with a bulb sweater

[halimgalaga]

Thank you so much for your advice and knowledge. I have been working out for three months, and the results have been truly amazing. My muscle growth has been very significant. In just 3.5 months, I have even lost 17 kilograms.

[WoodRaptor]

I love that close grip pull down! I feel it everytime during the workout and next few days

[seansmith]

Beautiful. This is literally the pull day I put together for myself almost to the tee. Feels good to know I've done well in structuring my workout

[MGK-]

Exactly my pull routine with all the knowledge I learned from you thank you very much. Best channel on YouTube.

[aayushsachdeva]

As efficient and optimal a pull workout can get, great stuff Jeff 🎯

[eyemjo]

That shirt explosion transition might have been the cleanest transition I’ve ever seen

[Sxd]

The only fitness guy I’d rather listen to.
Your content is the best.