Want to train your back and biceps without using dumbbells or barbells? A machine-only pull day lets you train these muscles with simple, controlled movements.
The workout includes six exercises that target your back, rear shoulders, and biceps. Start with bigger pulling movements and finish with smaller arm exercises.
As an Exercise Physiology & Biomechanics Expert at YR Fitness, I focus on how muscles work and how gym machines support proper movement. I often see people get better control when they choose manageable weights and focus on their form.
Below, I’ll show you six exercises with sets, reps, and simple instructions. Follow them in order to complete your machine-only pull day.
Machine-Only Pull Day Workout at a Glance
Start with your back, move to your rear shoulders, and finish with your biceps.
Exercise | Sets | Reps |
Lat Pulldown Machine | 3 | 10–12 |
Seated Row Machine | 3 | 10–12 |
High Row Machine | 3 | 10–12 |
Reverse Pec Deck | 3 | 12–15 |
Biceps Curl Machine | 3 | 10–12 |
Cable Hammer Curl | 3 | 12–15 |
Before you start:
- Warm up for 5 minutes.
- Rest 60–90 seconds between sets.
- Choose weights you can control.
- Start lighter if you are a beginner.
If six exercises feel like too much, begin with fewer sets and build up as your strength improves.
1. Lat Pulldown Machine
The lat pulldown trains your lats, the large muscles along the sides of your back. It is a good first exercise because your back and arms are still fresh.
How to do it:
- Sit down and adjust the thigh pad.
- Grab the bar slightly wider than shoulder-width.
- Lift your chest and lean back slightly.
- Pull the bar toward your upper chest.
- Slowly extend your arms to return.
Sets and reps: 3 sets of 10–12 reps.
Quick tip: Keep your body steady and avoid pulling the bar behind your neck.
I often tell lifters to think about driving their elbows down rather than pulling with their hands. This helps them focus on the back muscles instead of relying too much on their arms.
For more setup details, see the American Council on Exercise’s lat pulldown guide.
2. Seated Row Machine
The seated row works your middle back, lats, and biceps. Unlike the lat pulldown, you pull the handles toward your body instead of downward.
How to do it:
- Sit upright with your feet on the supports.
- Adjust the seat and chest pad if available.
- Grab the handles with both hands.
- Pull toward your lower ribs.
- Gently squeeze your shoulder blades together.
- Slowly extend your arms.
Sets and reps: 3 sets of 10–12 reps.
Quick tip: Keep your torso stable and avoid swinging backward.
Feeling it mostly in your arms?
Try reducing the weight and focusing on pulling your elbows backward. The goal is to move the handles without throwing your body into the movement.
The ACE seated row exercise guide also explains how seat adjustment and upper-body positioning affect your setup.
3. High Row Machine
The high row trains your lats and upper back from another angle. It adds variety after your first two back exercises.
How to do it:
- Adjust the seat to match your height.
- Sit with your chest against the support pad if available.
- Grab the overhead handles.
- Pull the handles downward and backward.
- Keep your chest steady.
- Slowly return to the starting position.
Sets and reps: 3 sets of 10–12 reps.
Quick tip: Avoid lifting your chest off the pad or swinging backward.
Should you lift heavy?
Not necessarily. Use enough resistance to challenge your muscles while keeping every repetition smooth.
Choosing Machines That Feel Comfortable
Have you noticed that some gym machines feel easier to adjust than others? Seat height, handle placement, and movement angles can make a real difference in how comfortably you train.
At YR Fitness, we design commercial strength machines with carefully planned movement angles, adjustable settings, and durable components. Our goal is to support smooth, comfortable training across different body sizes and strength levels.
If you’re looking for pulling machines or equipment for your training space, explore our commercial strength equipment to compare available options.
4. Reverse Pec Deck
The reverse pec deck targets your rear shoulders and upper back. It helps you train muscles behind your shoulders that may receive less attention during pressing exercises.
How to do it:
- Adjust the seat so the handles are near shoulder height.
- Sit facing the machine with your chest supported.
- Hold the handles with slightly bent elbows.
- Open your arms outward and backward.
- Pause briefly.
- Slowly return.
Sets and reps: 3 sets of 12–15 reps.
Quick tip: Keep your shoulders relaxed and avoid shrugging.
I prefer lighter weights for this exercise because they make it easier to control the movement without swinging.
5. Biceps Curl Machine
After working your back, move to your biceps.
The biceps curl machine supports your upper arms, allowing you to concentrate on bending your elbows without balancing free weights.
How to do it:
- Adjust the seat so your elbows align with the machine’s pivot.
- Place your upper arms against the support pad.
- Grab the handles.
- Curl the handles toward your shoulders.
- Pause briefly at the top.
- Lower slowly.
Sets and reps: 3 sets of 10–12 reps.
Quick tip: Keep your upper arms supported throughout the movement.
Can’t finish your reps without lifting your elbows?
The weight may be too heavy. Reduce the resistance and focus on completing each repetition properly.
6. Cable Hammer Curl
Finish your pull day with cable hammer curls.
This exercise works your brachialis, brachioradialis, and biceps. The neutral grip gives your arms a slightly different movement from the regular biceps curl machine.
How to do it:
- Attach a rope handle to the low pulley.
- Stand facing the cable machine.
- Hold the rope with your palms facing each other.
- Keep your elbows close to your sides.
- Curl the rope toward your shoulders.
- Slowly lower the weight.
Sets and reps: 3 sets of 12–15 reps.
Quick tip: Avoid leaning backward or swinging your hips.
I like using this as the final exercise because it lets you focus on your arms without adding another heavy back movement.
How Often Should You Do This Workout?
For most beginners, one pull-day workout per week can be a reasonable starting point within a balanced routine. More experienced lifters may train their pulling muscles twice weekly, depending on their total workload and recovery.
The CDC’s physical activity guidelines recommend muscle-strengthening activities on at least two days each week, covering all major muscle groups.
Remember, this pull workout only covers part of your body. Include pushing and lower-body exercises elsewhere in your weekly routine.
Conclusion
A machine-only pull day is a simple way to train your back, rear shoulders, and biceps. Follow these exercises, control each repetition, and increase resistance as you grow stronger.
Want to explore more machine-training options? Visit YR Fitness to see strength equipment designed for comfortable, consistent workouts.
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