Push Pull Legs Routine:

Best Science-Based Pull Workout

So to sum everything up for you, here’s what your pull day workout could look like:

Pull-Ups: 3-4 sets of 6-10 reps OR Kneeling Lat Pulldowns: 3-4 sets of 10-15 reps

Barbell Row: 3-4 sets of 10-15 reps

Reverse Grip Pulldowns: 3-4 sets of 8-12 reps

Chest Supported Rear Delt Row: 3-4 sets of 10-15 reps

Narrow Grip Barbell Curl: 2-3 sets of 8-12 reps

Kneeling Face Pulls: 2-3 sets of 10-15 reps

Credit: Built with science 

https://builtwithscience.com/push-pull-legs-routine/