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3 Pull-Day Exercises For Building Muscle And Strength

3 Pull-Day Exercises For Building Muscle And Strength
Emily Wilcock
Content Executive2 years ago
View Emily Wilcock's profile

There’s no day quite like back day — it's my personal favourite anyway. The only issue? Securing access to all the machines. For times when the gym is nice and quiet and you can float about to your heart’s content, this workout from @madsfrederikgottlieb is perfect.

And there’s nothing like a new outfit to give you a new edge during your workout. Mads is wearing the Men's Tempo Ultra Seamless Top and Joggers. You can’t go wrong with wearing a vest on a back day. The completely unrestricted movement is a one-way ticket to gains.

Straight arm pulldowns

  1. First, put the bar attachment on to the top setting of the cable machine
  2. Stand with your legs bent slightly at your knees and hinge your hips slightly
  3. Grab the bar with both hands and pull it towards your hips while keeping your arms straight
  4. Release the movement until your arms are over your head

Seated rows

  1. Take a seat on the row machine
  2. Press your chest against the support and plant your feet firmly into the floor
  3. Grab the handles with both hands
  4. Pull the handles towards you and squeeze your back as you pull the handles as far as you can
  5. Keep your elbows tucked as you complete the movement


Lat pulldowns

  1. Take a seat on the lat pulldown machine
  2. Grab the bar with your hands slightly wider than shoulder-width apart
  3. Make sure your knees are firmly secured under the knee pads and your feet are planted into the floor
  4. Begin the movement with your arms straight and pull the bar in towards your chest
  5. Release the movement until your arms are straight above your head


Take home message

Head over to MP to buy yourself a vest and then you’ll be good to go for this workout. It’s liberating to be able to work out in so much freedom. Add these moves to your next pull day and keep an eye on the @myprotein Instagram page for more quality workouts.

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Emily Wilcock
Content Executive
View Emily Wilcock's profile
After completing an internship with Myprotein, Emily returned to university to finish her Bachelor of Science degree in Business Management and Marketing. With experience in lifestyle writing, Emily aims to entertain and educate through her work. Her focuses include recipes, real and inspiring stories, and working with writers to help provide easy-to-digest evidence-based research. Her work on recipes has been previously featured in The Supplement magazine, with a particular focus on high-protein, nutritious meals, plus advice on how to properly fuel your body. Outside of work, Emily’s top priority is food. She’s a self-professed star baker and a connoisseur of all things baked. In her spare time, she’s either cooking up a storm, our looking out for the opportunity to try out Manchester’s newest restaurants. But as a huge fan of carbs, if it’s not pasta or pasta-adjacent, she’s not interested. If she’s not in the kitchen, she’s tucked up with a book for an early night, or you’ll find her in the gym working up a sweat. Afterall, all those carbs require quite the appetite.