Back Day Workout
Written by the Perflexity coaching team · Reviewed September 5, 2026
Workout
Back Day
Pull
1.Lat pulldown or pull-up
Rest 2 min
4 × 6–12
2.Barbell or chest-supported row
Rest 2 min
4 × 6–10
3.Seated cable row
Rest 90 sec
3 × 8–12
4.Face pull
3 × 12–15
5.Dumbbell curl
2 × 10–12
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TL;DR
One pulldown or pull-up, one or two rows, optional hinge, then face pulls and curls. Pull with your elbows. If you cannot do a pull-up yet, pulldowns count.
Key takeaways
- Vertical pull + row covers most of the back.
- No pull-ups yet is not a blocker.
- Stop shrugging every rep.
Vertical vs horizontal
Pulldowns and pull-ups are vertical. Rows are horizontal. You want both. A deadlift can live here if you are not already hinging on leg day — keep it to 1–3 hard sets.
FAQ
Should I deadlift on back day or leg day?
Pick one home and stay there for a training block. Moving it every week makes progression messy.
How do I get my first pull-up?
Use the first-pull-up guide. This back day still works with pulldowns while you practice.