Calisthenics Pull Workout for Beginners (Bodyweight Back and Biceps Routine)

A Simple Pull Workout to Build Back and Arm Strength

Pull workouts are a key part of any balanced calisthenics training routine.

Pull exercises train the muscles responsible for pulling movements, including the back, biceps and rear shoulders.

This beginner calisthenics pull workout focuses on developing upper body pulling strength using bodyweight exercises.

The workout can be performed 2 to 3 times per week depending on your training program.

Muscles Trained in Pull Workouts

Pull exercises primarily target:

• Upper back (latissimus dorsi)
• Biceps
• Rear shoulders
• Core stabilizers

Strengthening these muscles helps improve posture, pulling strength and overall upper body development.

Equipment Needed

This beginner pull workout uses minimal equipment.

• Pull up bar or bar for rows
• Resistance band (optional)
• Exercise mat

If a pull up bar is not available, many pulling movements can be replaced with resistance band exercises or inverted rows.

Read our guide on the best clothes to wear for calisthenics to find performance gear designed for bodyweight training.

Essential Pull Workout Gear

The Bodhi Men's Lightweight Performance Training Shorts provide unrestricted movement for pull-ups, rows and hanging exercises. Four-way stretch fabric moves with you through every rep.

The Warrior Skin Men's No-Ride-Up Performance Tank Top with Inversion Tech® stays in place during pull-ups and inverted rows. No-ride-up technology means unrestricted movement for pulling exercises.

Beginner Calisthenics Pull Workout

Assisted Pull Ups

Pull ups are one of the most effective exercises for building back strength.

If full pull ups are difficult, use resistance bands or an assisted pull up machine.

Technique tips:

• Grip the bar slightly wider than shoulder width
• Pull your chest toward the bar
• Lower your body slowly and with control

Inverted Rows

Inverted rows are an excellent beginner-friendly pulling exercise.

This movement strengthens the upper back while teaching proper pulling mechanics.

How to perform:

• Position yourself under a bar
• Grip the bar with arms extended
• Pull your chest toward the bar
• Lower slowly back to the start

Resistance Band Rows

Resistance band rows are useful for beginners who do not yet have the strength for pull ups.

This exercise targets the upper back and helps build the pulling strength required for more advanced movements.

Hanging Knee Raises

Hanging knee raises strengthen the core and hip flexors while improving control during pulling movements.

• Hang from a pull up bar
• Raise knees toward your chest
• Lower slowly

How to Progress Pull Workouts

As your strength improves you can progress by:

• Increasing repetitions
• Adding additional sets
• Progressing to full pull ups
• Reducing assistance from resistance bands

Pulling strength often develops gradually, so consistency is key.

Frequently Asked Questions

How often should I train pull exercises?

Pull workouts can be performed 2 to 3 times per week.

Are pull ups necessary for calisthenics?

Pull ups are one of the most effective exercises for upper body strength but beginners can build strength using rows and band exercises first.

Can beginners do calisthenics pull workouts?

Yes. Assisted variations make pulling exercises accessible for beginners.

Explore More Warrior Addict Training Guides

• Beginner Calisthenics Workout Plan
• Calisthenics Push Workout for Beginners
• Beginner Functional Fitness Program
• Beginner to Intermediate Strength Training Program

Exercise and Training Disclaimer

The exercises and training programs on Warrior Addict are provided for educational purposes only.

Participation in exercise programs carries inherent risk including injury and physical strain.

Always consult a qualified healthcare professional before starting any new fitness program.

Warrior Addict is not responsible for injuries or damages resulting from use of this information.

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