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Hybrid Pull Day Workout Routine At Home

Google ‘pull day workouts’ and you’ll get the same re-hashed crap from all over the internet. Boring workouts that you’ve done a version of a million times before.

Not here. Not on my watch. 

In these Strong Home Gym workouts, I’m going to show you pull workouts with a difference. You’re going to improve every facet of your fitness across these sessions…

  • Strength.
  • Power.
  • Muscle mass.
  • Endurance.
  • Injury resistance.

They won’t look like the other workouts you’ll find when you go looking, but that’s because we’re doing things better than the rest.

These are the kinds of workouts we program at my strength and conditioning facility in the UK.

We’ve tried and tested these approaches for years, building strong, powerful and resilient athletes who transform their capabilities with this kind of training.  

We’re going to introduce you to new exercises, different movements and a different way of viewing your training.

Best of all? These hybrid pull day workouts are home gym friendly!

A person working out hard with a barbell

Pull Day Workout Variations: Benefits of training this way

Why this hybrid workout style will be your game changer…

Benefit 1: Multiple benefits, minimum time

This hybrid style of training is designed to improve muscle size and strength at the same time, neglecting the need to program different workouts to train single facets of fitness. 

CrossFit blazed a trail with this methodology.

Of course, people had performed high-intensity resistance training before, but not to the same level or with the same publicity.

This is the inspiration for us with these hybrid pull workouts. 

Across the two workouts, we’ll manage to mix up explosive power, strength, and hypertrophy work.

The question you might have is but does it work? If it does, why isn’t everyone doing it?

The answer to part one is yes, it does. In a 2022 study titled The Effects of High-Intensity Power Training versus Traditional Resistance Training on Exercise Performance by Chang et al, the conclusions drawn were clear…

Both High Intensity Power Training (HIPT) and Traditional Resistance Training (TRT) can improve upper and lower limb explosive force. HIPT is an efficient training protocol, which took less time and produced a better improvement in mean anaerobic power.

This shows that whilst both approaches work, the high-intensity power training improved the explosive forces more and faster.

So it has to feature in a hybrid program because we have clear evidence it works.

By now, there’s no case to answer for resistance training. We know that works!

Benefit 2: Training variety keeps motivation high

The kind of workouts you’re about to do will be unlike anything you’ve done before. These aren’t your cookie-cutter ‘3 sets of 10’ programs.

They’re varied, they’re dynamic, and they’re challenging.

Some of these exercises will be brand new to you. Some of them you’ll have to learn from scratch.

It’ll be humbling, but it’ll re-invigorate your love for weight training because you’ll be faced with new challenges.

There’s only so many ways you can make lat pull downs and seated rows interesting. 

Change and novelty is key to maintaining exercise enjoyment and adherence. The research backs this statement up…

In 2020, a research study titled Make Fitness Fun: Could Novelty Be the Key Determinant for Physical Activity Adherence? Was performed by Lakicevic et al. Their research led to the conclusion…

To increase the overall population rate of adherence to ACSM/AHA guidelines, we believe that novelty can play a key part in helping individuals reach these recommendations. Accordingly, physicians, researchers, and practitioners should place a special emphasis on novelty, as, potentially, one of the key determinants contributing to physical activity adherence.

Create new challenges, new stimulation, new enjoyment, and watch the adherence and motivation to train increase.

Benefit 3: Home gym friendly workouts

At Strong Home Gym, we’re predominantly about home gym training, but if you google ‘pull workout’ you’ll find all kinds of workouts with equipment that simply isn’t available to many home gym users.

Unless you’re a Hollywood A-lister or a tech billionaire, the chances are you won’t have access to a lat pulldown, a seated row, an iso-row, etc in your home gym.

These hybrid pull workouts are designed to be suitable for the home gym user.

They’ll use equipment that is available to the home gym user, or is relatively cheap to buy in case you wanted to.

The other part of my thinking is to open your eyes to new ways of performing pull exercises.

Pull day workout benefits

Part of my job here at Strong Home Gym is to educate and show you what’s possible with a little creativity.

By putting together exercises and workouts like these ones, you’ll realize that a pull workout isn’t just possible without expensive single-use machines, it’s preferable.

5 Steps to use the hybrid pull workouts to make you bigger, stronger, and more explosive…

Pull day workout general infographic

Consider this the how-to section of the workouts.

Follow these steps to get the most from them, learn the best execution, and understand a little more about the programming.

Step 1: Warm up properly

Whilst these workouts aren’t dangerous, there’s a risk with any high intensity resistance training.

There’s a lot of people out there with vulnerable backs as well, so we don’t want to take any chances with the workouts.

I like the warm ups to be simple, but effective. We’re not here to fatigue you at this point, just get your body warm and prepared for the work it is about to do. 

The warm up is the same for both workouts and will consist of three major elements…

  1. Cardio warm up
  2. Movement prep
  3. Muscle activation

These three together will take around 10 minutes and will leave your body well prepared ahead of the workout.

Warm up for the pull day workout

Cardio warm up

5 minutes on a suitable machine. Ideal choices include treadmill, rower, air bike, ski erg, cross trainer.

Movement prep

This is designed to get the body used to moving in a correct way, and warming up body parts that will do the work.

Each of these exercises is low intensity but designed to move and warm up the different body parts you’ll use in the workouts.

This series of 4 movements warms up the entire structure without tiring you out.

Muscle activation

This is the practical bit – perform the first set of each exercise with a very light weight.

This gets the muscles that are going to be used moving in the way they’re about to. It’s important this is done with a very light weight.

Step 2: Don’t mix the order

Hybrid training is designed with an order in mind, so don’t switch things up.

The exercises here have different physical demands and the workout is programmed to ensure that you get the most from each.

Here’s the order of the exercise types in the programming, and why…

  1. Power – these are explosive, technical exercises that require you to be fresh. The injury risk is higher here, so you don’t want to do these when tired.
  2. Strength – heavier weight exercises that require lots of strength, but little in the way of work capacity. You aren’t going high rep here, so the physical cost is low.
  3. Hypertrophy and Conditioning – these are the safer, less technical exercises with a higher work output. You don’t need much strength here, but you’ll need the endurance capacity for 10+ reps. 

If you switch the order of the exercises up, you’ll risk injury and reduce the effectiveness.

Don’t adjust these, because trying to do technical work when tired risks injury. Likewise, trying to lift heavy when tired means you’ll be weaker.

Simple, really. 

Step 3: Allow enough time to train properly

Unlike a standard bodybuilding workout, these pull workouts will provide a different stimulus to the muscles every few exercises. 

In a standard bodybuilding pull workout, the sets, rep ranges, tempo, rest periods, and the like will all be fairly consistent.

It’s not like you’re going to be doing anything dramatically different from one exercise to the next.

That’s not the case here though. 

In a hybrid workout, the demands on your body are ever-changing.

Every other exercise or so you’ll be lifting at a different speed, executing a different technique and using different set and rep ranges. 

These differences will require different rest lengths. You might recover from your power lifts in 60 seconds. You might recover in 90 seconds.

It doesn’t matter – just give yourself time to maximize your output.

My personal preference is for my athletes to use a heart rate monitor, which will give live recovery data ahead of the next set.

A peson doing pull ups

Step 4: Only do these workouts once per week each

You’re covering a lot of bases in these workouts. In order to ensure you do a great job across your entire fitness spectrum, make sure you perform different workouts as well.

The hybrid pull workouts will have your back covered, and the warm up does a good job on your abs and rear delts.

You also have a decent amount of leg work in there, so think of the gaps you need to fill.

I’d suggest a little extra leg work – several sets of front squats and lunges should be sufficient here. If you want to, extra abdominal training work can help too.

You also need to add some upper body push work. 

I suggest you partner this workout with our ‘Chest to Treasure’ dumbbell chest workout, which will do a great job of this.

Between the two Hybrid Pull Day Workouts, the two days on the Chest to Treasure program and a little extra leg work, you’re covered.

A training week could look like this…

Monday: Hybrid Pull Day Workout 1

Tuesday: Chest to Treasure Workout 1

Wednesday: A legs and abs workout

Thursday: Hybrid Pull Day Workout 2

Friday: Chest to Treasure Workout 2

Weekend: Light cardio/Rest

Step 5: Lift the heaviest weight your form will allow

This is a bit of a two-pronged tip, but they’re both important. These workouts (as with any workout) require you to seek progression.

You should try to lift heavier as often as you can, but NEVER AT THE EXPENSE OF FORM.

Too many people look to progress too quickly, and their form suffers as a result. The greater impact of this is a higher injury risk and ultimately, less effective training.

You should be looking to add weight to your lifts. When do you know is the right time to do so? Simple – you can hit all of your reps!

Don’t over-complicate it beyond that. If you’re hitting your reps and feel like you can add more weight, do so.

Nudge the weights up slowly – each weight increase should be around 2-5%. If this is too little, go a little heavier.

It’s best to do it this way, than make a 10% jump, find out it’s too large an increase and struggle as a result. 

Ego lifting won’t take you very far here.

Equipment needed for these workouts

Rogue Ohio Cerakote Bar

Rogue Ohio Bar Cerakote
Read our best Olympic barbell guide here

This is the bar that we recommend for ‘most people’.

We have spent over 120 hours of research and tested over 100 barbells.

It is affordable but comes with some high specs. The Rogue Work Hardening and 190k PSI tensile strength mean the bar will last a lifetime in a home gym.

It is a multi-purpose bar with a 28.5mm diameter shaft and composite bushings in the sleeves. This means it’s balanced for heavy slow bench presses but you can also perform snatches and fast overhead lifts.

Hybrid Pull Day Workouts – the exercises

There’s two workouts here, and the exercises are to be performed in the order shown, with the sets and rep ranges stuck to.

If you manage to perform more reps than programmed, up your weight until you hit failure at the right point.

To make understanding the delineation of the exercises easier, I’ll sub-group them under the headings ‘Power’, ‘Strength’, and ‘Hypertrophy and Conditioning’.

Hybrid Pull Day Workout 1

Pull day workout 1 infographic part 1

This exercise has more of a power and hypertrophy element to it, with only the deadlifts really contributing a pure strength element.

This uneven split is intentional so we aren’t repeating the same loading in both workouts.

Power Cleans55
Hang Cleans55
Alternating KB High Pull416 (8 per side)
Pull Ups48
Dumbbell Bent Over Row310
Prowler Drags320 yards minimum

Power exercises

The aim here is to lift medium to heavy weights with a lot of explosive power.

Your lifting tempo should be fast and the emphasis is on powerful, high quality movements.

The aim isn’t to lift your maximum weight, but 60-75% of what you’re capable of.

1. Power cleans

I think cleans are one of the most functional and useful barbell exercises of all.

They tick every box for us in this list… cleans use a huge amount of muscle, they can be adjusted in terms of weights, reps and sets, they build real athleticism and help you to pack on serious muscle. 

Power cleans are an amazing strength and power exercise that recruit a lot of muscle in one go. 

Equipment needed for power cleans:

  • Barbell
  • Bumper Plates

Rogue Fleck Bumper Plates

Rogue Fleck Bumper Plate
Read our best bumper plates guide here

Bumper plates are ideal for a home gym.

They can last a lifetime and allow you to do additional lifts which require you to drop the bar.

Our team has compared over 100 types and the Rogue Fleck plates came out on top.

They are great value, use color allowing you to quickly see how much you’re lifting and the pattern will give your home gym a unique look.

How to do power cleans:

  • Load your bar and stand centrally. Assume an overhand (or even better, hook) grip
  • Bend your legs, keep your back straight and your chest up
  • Drive through your legs, keeping your arms straight – this will lift the bar to hip height
  • When the bar reaches hip height, pull the bar to chest height, driving your elbows underneath and ‘through’ the bar
  • As you’re doing this, ‘drop’ under the bar into a quarter squat position – you should ‘catch’ the bar with bent legs to absorb some of the weight
  • Stabilize the bar at chest height, with your upper arms parallel to the floor and your elbows pointing directly in front of you (this is known as the rack position)
  • Stand up to finish the movement
  • Drop the bar to the floor (only if you have bumper plates!)
  • Repeat as many times as required

2. Hang cleans

The hang clean is a favorite exercise of mine, because it helps the lifter to work on power generation through the back and hips.

The requirement for a powerful hip extension trains the lower back and glutes.

The rest of the power generation comes through the muscles of the mid and upper back. 

Equipment needed for hang cleans:

  • Barbell
  • Bumper Plates

How to do hang cleans:

  • Load your bar and stand centrally. Assume an overhand (or even better, hook) grip
  • Deadlift the bar to a standing position
  • Tilt your chest forward and push your hips back, keeping your back straight throughout – the bar should lower to around knee height
  • When the bar reaches knee height, drive your hips forward, pull the bar to chest height, drive your elbows underneath and ‘through’ the bar
  • As you’re doing this, ‘drop’ under the bar into a deep squat position – you should ‘catch’ the bar with bent legs to absorb some of the weight
  • Stabilize the bar at chest height, with your upper arms parallel to the floor and your elbows pointing directly in front of you (this is known as the rack position)
  • Stand up to finish the movement
  • Drop the bar to the floor (only if you have bumper plates!) and repeat

3. Single arm kettlebell high pull

This kettlebell high pull is designed to work on explosive power. It’s also fantastic for recruiting the upper back and shoulder, to prevent injuries to this area.

If you want to make the most from this exercise, you have to use a heavy kettlebell.

You’ll build strength as well as power here, which has a lot of performance crossover benefits. 

The aim here isn’t to go light and get a lot of reps out, like you would for conditioning.

This is a great movement for developing lots of training outcomes and real-world fitness.

Equipment needed for single arm kettlebell high pull:

  • Heavy kettlebell

How to do a single arm kettlebell high pull:

  • Place the kettlebell between your feet, slightly in front of you
  • Take hold of the kettlebell with an overhand (palms facing towards you) grip
  • Keep your back straight and pull directly upwards
  • Pulling the elbow up high and wide, but squeeze the shoulder blade of the lifting arm in towards the middle
  • Emphasize the elbow traveling upwards and keeping the kettlebell close to the body
  • Lower the kettlebell to the floor, under control the whole time
  • Repeat as many times as required

Strength exercises

The focus is on one outcome here – increasing maximum strength. Lift heavy, lift hard, just don’t compromise form.

You don’t want to be out of breath here, you just want to know you lifted as much weight as you could.

4. Deadlifts

Deadlifts are the ultimate hinge movement. They’re a foundation human movement with huge crossover into other patterns and physical abilities.

Used properly, they can build strength, reduce injury risk and ofer huge variety to a program.

Deadlifts are often seen as the king of exercises, and it’s a claim with plenty of support.

Equipment needed for deadlifts:

  • Barbell
  • Weight plates

How to do deadlifts:

  • Assume an overhand or alternating grip on the bar, about shoulder width apart
  • Bend your legs, keep your back straight and your chest up
  • Drive through your legs, keeping your arms straight as you lift – this will lift the bar to hip height
  • At the top of the movement squeeze the glutes together and push the hips forward slightly
  • Reverse the movement on the way down – start by pushing the hips back and lowering the weight down by bending your legs, keeping your chest up and back straight throughout
  • Repeat as many times as required

Hypertrophy and conditioning exercises

This is where we’re looking for you to maximize muscle growth. We want a lot of reps (compared to the other exercises), shorter rest periods and an emphasis on muscle contraction.

This is where we ring out the final few drops of what your muscles have left in them!

Pull day workout 1 infographic part 2

5. Pull ups

Pull ups are a great vertical pull movement that train the lats well. They’re tough for many, and if you can’t make 10 reps, use a band for assistance.

As and when you don’t need the extra help, simply remove it. Pull ups are possible in almost all home gyms, making them ideal in this workout.

They’re a simple technique to learn, but hard to do. If you can do pull ups well, add weight to ensure you fail at the 10 rep mark.

Equipment needed for pull ups:

How to do a pull up:

  • Jump up and grab the pull up bar with an overhand grip, slightly wider than shoulder width
  • Lean back slightly and pull your chest to the bar, squeezing your shoulder blades together as you do
  • When your chest reaches the bar, slowly lower yourself down to a full extension of the arms
  • Repeat the movement

6. Bent over rows

Think of a back exercise for bodybuilding, and the likelihood is it’ll be this one. It’s been a staple of bodybuilding programs for decades.

For good reason too – it’s super effective and also activates the glutes and lower back.

Always go with an overhand grip for the exercise in this program, and make a point of squeezing the shoulder blades together at the top of the movement.

This is an exercise that is easy to get wrong, so really dial in on the form here.

Equipment needed for bent over barbell rows:

  • Barbell
  • Plates

How to do bent over barbell rows:

  • Hold the barbell with an overhand grip
  • Set your body position – straight, stiff back. Chest pointing towards the floor, perhaps with a slight incline, slight knee bend
  • Pull the barbell up towards your chest, squeezing the shoulder blades together at the top
  • At the top of the movement pause then slowly lower the barbell, but don’t let it touch the floor
  • Repeat as many times as required

7. Prowler power row

This is a classic hybrid programming exercise, combining an unorthodox item of equipment with a different way of using it.

When most people use a prowler, they’ll only think about pushing it. Instead, with a TRX or similar, you can perform these power rows.

You’ll need a lot of space (20 yards of track minimum), but they’re an excellent way to rack up the power reps.

You can tweak the exercise, making it heavier by adding weight.

Personally, I think you get more out of it by keeping the weights lower, but the reps and intensity higher. 

Equipment needed for prowler power rows:

  • Prowler or sled
  • TRX or similar

How to do prowler power rows:

  • Wrap the TRX around the prowler so the handles are level
  • Take a handle in each hand, stand back so the TRX is tight and your arms are straight
  • Your arms should be at full stretch and your hips pushing back, allowing you enough room for a long pull
  • From a quarter squat position, powerfully pull the prowler towards you with a row movement
  • Jog a few steps backwards until the TRX is tight again and your body is in the pulling position, then perform the pull again
  • Once you’ve pulled the prowler to the end of the track, push it back to the start and repeat

This is the first workout of the hybrid pull day workouts. It’s a power and muscle-building heavy session, so use it to your advantage.

The next session is slightly more strength-heavy, so make sure the two workouts compliment each other. 

Hybrid Pull Day Workout 2

This second workout is higher volume in terms of sets, but it also trends towards the heavier weights. This is reflected in the sets being fewer reps each time.

We repeat similar movement patterns in the first half of this workout, to really drill the pulling strength. 

Sumo Deadlift High Pulls55
Snatch Pulls55
Low Handle Trap Bar Deadlift53
Sumo Deadlift53
Chest Supported Rows46
Prowler Pulls420 yards minimum
Rope Rows410

Power exercises

The first two exercises here are all about the powerful, explosive execution of the lift.

We want you to be trying to generate as much force as you can, whilst keeping your technique in a good spot. Lift hard, but lift well. 60-80% of your 1 rep max.

Pull day workout 2  infographic part 1

8. Sumo deadlift high pull

The sumo deadlift high pull is a polarizing movement – some love it, others hate it.

I like it because it trains a huge amount of muscle, it’s a challenging exercise, it’s a movement pattern that demands great technique and it can be tweaked for a high or low load variation.

It’s a vertical pull, exercise and we’re performing it with a moderate weight, explosive technique here to work on power development.

It also trains the legs and core, so there’s a lot of whole-body value from the exercise.

Equipment needed for sumo deadlift high pull:

  • Barbell
  • Plates

How to do a sumo deadlift high pull:

  • Start with your feet wide apart to give you a wide base of support
  • Keeping your back upright and straight, squat next to the bar
  • Hold the barbell with hands close together – maybe 8-12 inches apart – overhand grip
  • Stand up by driving the feet into the floor, maintaining a straight back throughout
  • Once the barbell is at hip height, aggressively pull the bar to the chest
  • Lower the bar to the hips, then to the floor and repeat the movement

9. Snatch pulls

The snatch pull is used mostly as a weightlifting accessory exercise, but it’s one that is a great pull exercise.

It activates a lot of the spinal erectors and upper back muscles, whilst avoiding the potentially dangerous aspects of exercises such as the upright row by shifting the grip wide.

The other good reason to include snatch pulls is the athletic development aspect of the lift.

It’s a powerful, explosive movement that has crossover benefits for anything requiring power generation with the upper body.

This includes throwing sports, swimming, fighting sports, etc.

Equipment needed for snatch pulls:

  • Barbell
  • Plates

How to do snatch pulls:

  • Take the bar with a snatch grip (double overhand, wide grip)
  • Bend your knees, keeping your back straight and the chest high
  • Drive with your legs, keep your back straight and pull directly upwards
  • Pull the elbows up high and squeeze the shoulder blades together
  • Maintain the pull until the bar reaches chest height
  • Keep the bar close to the body throughout
  • Lower the bar under control
  • Repeat as many times as required

Strength exercises

Just like the last workout, your aim here is to lift heavy. We’re maxing out at triples in the next two exercises, so focus on HEAVY lifting.

This is our only outcome – don’t worry about increasing reps, just increase weight. Never at the expense of form etc…

10. Low handle hex/trap bar deadlifts

The Hex/Trap bar (they’re the same thing, just different names) deadlift is often seen as a safer way to deadlift, because the weight is distributed alongside your body, not in front of it.

This changes the forces placed on the lower back. It’s also a way for you to stack more weight on the bar (you can lift more with a trap bar than a standard bar).

If you use the handles in their ‘bottom’ position, you involve the legs more as well, so if you have a lower handle option, go for it.

Equipment needed for hex/trap bar deadlifts:

  • Hex/trap bar 
  • Weight plates

How to do hex/trap bar deadlifts:

  • Stand in the middle of the bar, with your hands directly in line with the barbell sleeves – the weight should be in line with the legs
  • Bend your legs, keep your back straight and arms straight and your chest up
  • Drive through your legs, keeping your arms straight as you lift – this will lift the bar to hip height
  • At the top of the movement squeeze the glutes together and push the hips forward slightly
  • Reverse the movement on the way down – start by pushing the hips back and lowering the weight down by bending your legs, keeping your chest up and back straight throughout
  • Repeat as many times as required

11. Sumo deadlift

If you want to start a fistfight in a gym, tell a powerlifter that sumo pulling is the correct way to deadlift…!

In all seriousness, I don’t care either way about deadlift or sumo pulling – I’m interested in effective exercises and the results they get.

For that reason, I like the sumo deadlift. It’s a great way to hit lower back and leg drive, plus it allows you to pull a lot of weight (often more than the normal deadlift).

For these reasons, it’s in the hybrid pull day workouts.

Equipment needed for sumo deadlifts:

  • Barbell
  • Plates

How to do a sumo deadlifts:

  • Start with your feet wide apart to give you a wide base of support
  • Keeping your back upright and straight, squat next to the bar
  • Hold the barbell with hands close together – maybe 8-12 inches apart – overhand grip
  • Stand up by driving the feet into the floor, maintaining a straight back throughout
  • Pull smoothly and strongly until your torso is upright

12. Chest supported dumbbell rows

This is a horizontal row pattern that allows you to lift a lot of weight – the exact reason I’ve included it in the strength section.

There’s no need for the lower back to support a heavy weight, because the bench takes care of that for you. 

The ability to move freely and adjust grip are also benefits of the exercise.

In addition, the fact that it’s unilateral means that both arms will work as hard as each other, minimizing any imbalance in effort and strength gain.

Equipment needed for chest supported dumbbell rows:

  • Bench
  • Dumbbells

SMRFT Nüobell 80LB Adjustable Dumbbells

SMRFT Nüobell 80LB Classic
Read our best adjustable dumbbell guide here

These are the dumbbells we recommend for ‘most people’.

We have spent over 50 hours of research and compared over 100 dumbbells. Adjustable dumbbells make sense for most home gyms as they save space.

The Nüobell dumbbells go all the way to 80lbs per hand. This means they are much more versatile than most 50lbs adjustable dumbbells. You can use these for heavy shrugs, squats and bench press etc.

The main reason they are the top pick is because of their shape. They actually feel like real dumbbells and are not awkward to lift like some others.

How to do chest supported dumbbell rows:

  • Set the bench to an incline and lie chest down – you should be able to reach dumbbells placed on the floor
  • Hold the dumbbells with the grip of your choice – overhand, underhand or neutral
  • Pull the dumbbells up towards your chest, squeezing the shoulder blades together at the top
  • At the top of the movement pause then slowly lower the dumbbells, but don’t let them touch the floor
  • Repeat as many times as required

Hypertrophy and conditioning exercises

This is the final section of the two workouts – we’re shooting for the bigger rep numbers here, adding a real high volume section at the end of the program.

With these two exercises we might be exploring movements you haven’t done, so pay attention to the coaching notes. 

13. Prowler rope pulls

This is a high rep exercise that you won’t find in many pull workouts out there. And that’s a shame, because it’s awesome.

Now I know a prowler isn’t always a feature of a home gym, but you can do the exercise with a sled.

All you need is around 20+ yards of flat space and a battle rope. 

Load it up and pull until it reaches you. The fact that both arms are used in the exercise is a big help from a strength balance point of view. 

Equipment needed for prowler rope pulls:

  • Prowler or sled
  • Battle rope (at least 15m long)
  • Plates

How to do prowler rope pulls:

  • Load the prowler with enough weight and pull the rope out straight
  • Sit on the floor and dig your feet in so you don’t slide forwards
  • Pull the weighted prowler towards you, using one hand at a time (see video for the technique)
  • When the prowler reaches you, either turn it around and pull it back, or push it until the rope is straight again and repeat

Note: Once you’ve mastered these pull exercises, consider trying out our push pull legs routine or our push pull workout as next steps in your fitness journey.

14. Inverted rope row

Inverted rope rows are a great way to train grip, scapular retraction, core and spinal stability in one go.

It’s a simple set up, doesn’t need much in the way of technique and has a lot of additional bicep and shoulder training benefits. 

Inverted rope rows are deceptively tough as well! As always, focus on squeezing the shoulder blades together throughout the movement.

Make sure the rope is thick and secure, then watch your arms blow up. 

Equipment needed for inverted rope rows:

  • Squat rack
  • Battle rope

How to do an inverted rope row:

  • Secure your rope in place over the squat rack
  • Secure your feet (or at least make sure they’re not going to slip!)
  • With a straight back, tightly hold onto the rope and slowly lower yourself down until your arms are straight
  • Maintaining the straight back, pull yourself back up as far as you can, squeezing the shoulder blades together throughout
  • When your torso reaches your hands, pause then slowly lower yourself away by straightening your arms
  • Repeat as many times as required

In this workout we moved towards heavier lifting, whilst still sticking to the principles of the hybrid pull day workout approach.

By ensuring we hit power and conditioning work, we’ve made sure that all of the fitness boxes we wanted to check have been checked. 

Hybrid Pull Day Workouts: The bottom line

I said at the top of the article that these workouts won’t look like your usual pull day workouts you’ll find on the internet.

There’s no place for favorites such as lat pull downs, face pulls, low rows, etc.

That’s not because they’re not effective exercises, I just think there’s more suitable options for our goals here.

Re-read the article. Understand what I’m trying to do across them, and why. I want to develop several aspects of your fitness and physical capabilities here, not just one.

To some, this may be completely alien.

That’s fine – embrace it! Take the challenge. 

Your final steps are to print out the programs, get yourself into the gym and get busy building a great back!

Want to improve your home gym?

Use the hours of research, testing and experience inside the ultimate guide to build a home gym. Find out…

  • The 4 items of kit every gym needs
  • What you should avoid
  • Where to find bargains and discounts

Click here to learn more about how to build a home gym.

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Hi! My name is Steve Hoyles. I’m a personal trainer, gym owner and fitness copywriter. Since graduating with my Sports Science degree in 2004 I’ve worked in the fitness industry, helping thousands of people reach their health and fitness goals. My writing has been read by millions of people in over 200 countries.

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