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

[@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!

[@johnnyringo2695]

Allowed yourself to get punked

[@kittifying]

​@@johnnyringo2695shame on you

[@ericnikus]

Hey Jeff. I got the muscle ladder book, would it have some training programs in it?

[@duartecabral55]

This is why I don't watch your videos. You add way too many machines. Not all of us are able to use machines which makes these videos useless.

[@Kary_7]

​@@duartecabral55 Your so stupid, it's a short video, why would he add the alternative exercises here? It's in his courses he sells and the long form videos and if you know which muscles groups he's hitting you can search for those alternatives exercise yourself but you're here commenting and taking shit 🤦🏻‍♂️

[@drakehero64]

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

[@JimBaker-ks4io]

It makes no sense btw

[@theburnedman5641]

@@JimBaker-ks4ioDamn, you stay lurking on this channel

[@kumaye9446]

​@@JimBaker-ks4ioi never understood "science based" titles

[@RaPiiDzzzz]

he does steroids

[@JaritOrigami]

@@kumaye9446Why not? What is there not to understand?

[@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 👊🏽

[@mrsimpleslowmo]

Cringe

[@Aqrem]

@ supporting a creator is “cringe” ?

[@questmagister2220]

Jeff is the best no nonsense gym bro

[@civotamuaz5781]

Nah, he is gym him (only he is in 1st person). Rest a the guys are all gym bros, gym dads and and weird gym uncles

[@SleepyGameFacts]

Dr Mike is #1, no contest

[@RoronoaZoro23706]

Mrroflwaffles reference??

[@RoverXD]

@@SleepyGameFacts hn

[@isaiahbarnes6881]

And davis diley

[@Braddicusfinch]

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

[@antiantifa1313]

He just filmed set 1 with shirt set 2 without.

[@Braddicusfinch]

@antiantifa1313 Really?! I haven't been this shocked since I discovered sarcasm

[@antiantifa1313]

@@Braddicusfinch most unfunny sarcasm ever. Shouldnt even be called sarcasm cuz there is no hidden punchline. He did indeed do 2 takes, but in his regular working sets. He didnt go out of his way to film something extra probably. And dont hit me with the „its humor bro“. Nah. Ass.

[@antonioespitiabuelvas2318]

I guess you're the funniest guy in parties

[@antiantifa1313]

@@antonioespitiabuelvas2318 probably if the rest of the party has lame jokes like these xd

[@DerekRodriguez-l5f]

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

[@zujuky]

A bit to much reps per set in my opinion. Im a big fan of low volume high intensity so i put my weights in a way that 8-10 reps i my max per set. But in the end to what u wanna do and have fun in the gym (most of us train for our own and not for stage or Socialmedia).

[@EccentricMiller]

Nice work. You’re a stud! Thanks 🙏🏼

[@stevenquintana4663]

@@zujukyit really just depends on your goal, it wouldn’t make sense to train for endurance and stamina while only doing 6 reps or 8 reps or for strength training doing 12/15 reps

[@ezekiell2517]

👍👍

[@joe-bw6wy]

​@zujuky 8-10 reps high intensity? lmao i do 4-6

[@RHINOSAUR]

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

[@killhacks1885]

Dude is getting huge

[@Seagullson]

That’s what I was thinking too. Why is no one talking about how big bro is

[@Bigbiceps301]

For a Natural definitely 👍🏾

[@moonman103]

Yet some insecure people who abuse PEDs will call him mediocre

[@fitnesslife6890]

Cuz he's to short ​@@Seagullson

[@qsanchez95]

He's been this big lol

[@Keeeshav123]

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

[@FavourJaiyeola]

Follow your own program mate, don't just go to the gym and do any random influencer workout that you see. You can incorporate good movements or exercises but still have your own base program.

[@AnaS-yn7sv]

He's indian let it be​@@FavourJaiyeola

[@Ummaruchan]

Your comment makes no sense, will you change your workout again next time jeff upload with different pull exercise? Follow your own routine for atleast 3-4 months, if no progress is shown than change it.

[@hmc-mp1fw]

Have a good workout bro 🙏

[@ofinniganmcfury4944]

You're gunna throw your whole workout away for some fitness influencer lol Stannn

[@WoodRaptor78]

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

[@MGK-2023]

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

[@cherlloydbycherlloyd3897]

same 😁. got the info from his ranking vid

[@jenny_the_man4420]

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

[@jenny_the_man4420]

@@CarlosRomeroAlvarado I think you’re replying to the wrong comment haha

[@CarlosRomeroAlvarado]

@@jenny_the_man4420 thats a weird youtube glitch what the heck

[@Sxd212]

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

[@Carlos-es4oe]

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

[@Nick-iz2so]

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!

[@ronsmiley5638]

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.

[@eyemjo]

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

[@aayushsachdeva9161]

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

[@SEPTICWOUNDS]

Ive allways been very front end dominant, i struggled to grow a decent upper back. I started doing upper back and working into delts then a few days later i would do back and hsmstrings. Essentially having 2x back days. Im still not there yet but man it feels so good to see my rear delts and upper back growing again.

[@roarkcampbell3276]

Jeff I hope you see this, because it means so much to me. You are truly, the David Attenborough of the fitness realm for me and my one and only go to for knowledge. Thank you brother 🙏🏼

[@almighty3946]

The bang when the vest comes off

[@srm6130]

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

[@eeexiled]

Jeff, please make a video about push and leg workout

[@FazexIam]

++++

[@azanamir234]

He already has those videos on his channel

[@seansmith9333]

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

[@HydraPlz]

love the optimal X day videos.

[@BriannaMoore-h7l]

Can’t believe how cool this turned out!

[@narutokid226]

Jeff, that skin fade is crazy 🔥🔥🔥

[@hyugahyuga3761]

I started implementing the advice from ‘You Are Stronger Than You Think’ by CrypticLore, and I already feel more energized

[@DrLunarz]

Oh Jeff my sweet science based lifting king thank you for another video you should post some basketball highlights one day

[@tonyawad8201]

I just got done doing close-grip lat pull downs and I dig the stretch way more than a wide-grip pulldown

[@ivansilva1864]

Not even joking, I literally made a pull workout tailored to me based on my goals and what’s best biomechanicly for my frame. Aside from the cable row, I made this exact workout you just posted 😂 made it less than a week ago . I can attribute that thanks to all the free knowledge I’ve gotten from your channel over the years 👍🏻

[@OgAndretti]

“What’s best biomechanically for my frame” some people make exercise way more complicated than it needs to be

[@AlyMahdy22]

We are blessed to have people like Jeff on social media, PURE SCIENCE

[@BaraahaMalatov-t8p]

The work you put in is obvious!

[@Cuddlingus]

😂 Ive been in the gym for a year ! And I do the same lifts after experience and feeling the stretch and growth, I find this back day super beneficial!

[@weggyp]

The way that tank top just disintegrates during the machine row😂 Top tier editing🤌

[@FilmFlicks3358]

This is pretty much the same workout ive been running for 6 months, great results

[@Mandeville135]

Seeing this on Pull day is a legendary algorithm pull

[@ScottJohnson-cf8fk]

Thanks Jeff. This is my new back and biceps routine. I only train science based. I have to go now. There is a podcast I want to listen to and I need to get my diet soda out of the fridge

[@k3v1n3nr1que]

💀

[@YasukeWMD]

I've learned so much from this complete Legend of a dude.. Keep it up!

[@2aa2aa2]

Instructions unclear, got throat punched walking to seated row machine.

[@000PontusLoeksFan000]

This really is my backworkout summed up together, glad someone else loves this too 😂

[@rainbowtoyabc7155]

Your editor needs a raise

[@rohshaw517]

I tried this workout. Few thoughts: I like the variety of exercises, it does make the workout more enjoyable. I appreciate the variety of rep ranges, and exercise selection is great too. Negatives: Way too many exercises for this workout. If I trained hard on most of these sets I would need 3-4 minutes of rest and for every exercise that’s a bit much (not including traps and rear delts, or even biceps it’s still way too much). I dislike the third exercise, I find myself not feeling my lats at least not as much as a machine lat row or some other row. I also don’t like the rep ranges. Training in the 10-15 rep range is generally not as fatiguing as 6-12 reps for me personally.

[@SlickSmack]

I've tried this for two cycles and the volume is way way too high for natural lifters IMO

[@fastsmurf2458]

Bro is ahead of his time

[@уронить]

Couple of questions/ suggestions: first, why do you do neutral grip on last pulls downs, I thought wider grip better targets your lats. Second, why hit rear delts as its own muscle group when you’re already working them twice with rows. Third, why incorporate two sets of rows when they are basically the same motion? Finally, I feel like incline bicep curls would work better than two sets of regular curls because they target the lengthened portion of the muscle better.

[@lcsaiyan]

The bulk is going insanely well

[@Peein555]

Keep going , man. There’s a lot of haters but no channel like yours.

[@horacioquiroz690]

This editing is fierce

[@theprodigalson4003]

Love that it comes full circle, this was my bread and butter back in 2015

[@SnowyBlizzard]

Damn Jeff you’re getting BIG bro

[@IMakeStuff92]

That shrug face was everything in life. And the strong arm twist at the end was a cherry 🍒 😅

[@anasbendahou7722]

Can you note my workout: Bi-set: *3 pullover- underhand easy bar cable row 3 set of Barbell row 1 set plus 3 rest pause set of db rear delt fly 2 sets plus one drop set Close grip cable row as you did 1 set of pull ups + drop set using resistance hand then switch to ustralian pull ups then to scapular pull ups 2 sets of peacher curl 3 sets of cable fly as you did but I’m lying on a bench 2 sets of behind the body cable curl In compound lift I go high intensity

[@MiamiVice.]

That's a lot of volume. A better approach would be focusing on less exercises/variations, do less but with great quality and intensity. Especially if you are lifting naturally.

[@omegawave4850]

You just described my workout, i literally do almost every exercize you stated on pull day😂😂

[@christina7454]

I've been doing a very similar pull day this year and my back's gotten so good (to the point where I'm focusing more on legs and glutes at the moment) I switched close grip pull downs for unilateral cable pulldowns at some point for some variation.

[@thrasstefan]

I've been doing the exact same workout for like 2 months now! Crazy stuff!

[@ulhasanzk2249]

After, a few years of training watching , feeling out what feels good and trying exercises I found on youtube i have also come to a work very similar that I know have done for 3 years

[@ChaosCardIC1000]

I will never get enough of Jeff's facial reactions during his videos

[@GringoEarthquake]

Beautiful. This is very similar to my current pull day. I just start with something heavier like a pendlay row and then go into this stuff. 👌 Great routine jeff

[@ahmadjamalmughal47]

That shirt off animation waa fire

[@martinworgan8771]

Deadlifts (work up to a good heavy set of 2-3 reps doing almost to failure as your work your way up, 5 sets of perfect pull-ups (12-15) 3 sets perfect heavy anchored bent over row (7-10) 3 sets reverse pec deck for high reps (20-30)…

[@usdm420]

I like when I find a video like this....and I'm already "unknowingly" lifting exactly like this.

[@jamisona.5639]

Love seeing thevdavis diley inspired editing

[@mojeime3]

Bro post this just as I got home from his "Perfect Pull Day". I hope you also do a short for push and legs.

[@nintendoborn]

Been doing two back exercises as part of the minimalist program and training as close to failure as I can

[@RevekGelimo]

Great stuff. Personally I would do (weighted) pull-ups. Best back exercise you can do to gain muscles and enormous strength

[@Tech-nicallyBlack]

I love science based lifting 💞

[@yosorhaj905]

Damn i had a very similar split in terms of exercises and order a while ago, huge benifits. For anybody not sure, listen to the man, but i also had wide grip pulldowns

[@simonsalinas1]

I was looking to mix my pull days and this was what I needed. Thanks Jeff

[@arnavprabhakhar]

Jeff uploading right before my pull day

[@Verziroo]

If you’re a beginner or an intermediate, just focus on pull-ups and barbell rows. They’re the core of back movements for a reason. Get strong on those and you’ll have a better back than 90% of the gym. Don’t neglect your erectors, both for “aesthetics” and for everyday function.

[@dr.loomis4221]

Ran into Jeff at the TRT clinic. Super nice guy

[@ethanbruce7647]

Elite back and biceps workout

[@jonathanervin6619]

Jeff got massive 😅 back looking good dude

[@franascul]

Looning forward to the push day

[@jabbarshykh9132]

Thank you bro i have learned alot of things from you and i have improved in these 4 to 5 months alot thanks to you and my hard work at the gym🖤

[@peterfdrv]

Perfect. Lets do it for the other muscle groups as well. Thanks!

[@jaydenhoner26]

Very similar to what I do, I do wide grip and close grip lat pull downs bent over dumbbell Rose face pools and shrugs and on my second back day I replace my clothes grip lat pulldown with internal and external rotator cuff and change the bent over row to a chest supported row

[@tiagodias963]

So you know what i need in life thank you

[@HTrika]

As a video editor, That stinger effect was dope

[@scottn1019]

I'm doing this with pull-ups added , bodyweight pull-ups are brilliant

[@MustafeAbdi-v5e]

That is literally what I did today for my back workout! It was very good ! Give it a try

[@beastmry]

Should do exactly this for the Push day as well

[@harleyappelgren1035]

Your back is fucking amazing man! Gives a natty some hope❤

[@VordLoldemort]

Excellent! I know what I'm doing tomorrow... ❤

[@jhadielandrades1159]

Uploaded before I headed to the gym, nice🔥 Thanks Jeff!!

[@josecajigas9210]

Jeff Try the single hand lat pull down… even more stretch

[@divotdudes]

Was 5’7 146lbs before this workout and now I’m 6’1 240. Crazy lift

[@Ark1i]

Thanks Jeff for helping us out! We can all learn some from you bro

[@Rztico]

My hunch is as Jeff grows old, more people will appreciate the statistical approach and he will be training some muscle monsters to achieve Olympia.

[@definfected]

"Jacked" Miller in the house!! Looking good bro!!

[@paulgastelum2143]

Lets gooo!!! Doing pull today

[@christianvaldez6013]

I should really start incorporating more of your videos into my workouts

[@baolongpiano]

Please do Push day and Leg day too!

[@mnabilsh]

The meta changes every single season

[@michaelomalley6571]

Amazing content. Would love a leg day short to complete the set.

[@lelsewherelelsewhere9435]

Use slightly spaced apart/wide, low set cables for shrugs. This way you are pulling up and in (as the cables are wider than your shoulders, tension is diagonal). This is better than just free weight/machine pure vertical tension.

[@Ragatokk]

Actually pretty solid.

[@zach7852]

I'm so excited to read your book dude!

[@MyrKnof]

I felt my shoulder almost dislocate starting a 75kg row set. Its been fucked since. So be careful about extending your arms forward when pulling.

[@twophones4w]

Did this workout today. Simple and effective