Should You Do Pull-Ups or Pulldowns Before Rows and Deadlifts?

Here’s a workout question I recently got during a Facebook live session: 

Should I do lat pulldowns or pull-ups before rows and deadlifts, or save them till the end?

This is a great question, considering there are so many great exercises you can do on back day, and many of them are major compound moves. Truth is, there’s no single correct order for pull-ups , bent-over rows , and deadlifts . You can make a case for several different sequences, depending on what you want to get out of your workout.

That said, if I’m building a standard back workout that includes all three, I’d usually start with deadlifts, move on to rows, and finish with pull-ups or lat pulldowns . Deadlifts are typically the most demanding exercise of the three, so doing them first lets you tackle them while you’re fresh.

That’s a solid default. But the right order for you depends on your training priorities—and on whether deadlifts belong on your back day in the first place. Let’s open that can or worms…

Why I Usually Start With Deadlifts

Deadlifts require a lot of effort and involve more than just your back. Your legs and hips help move the weight off the floor, and your back works hard to keep your torso stable. Because the exercise is so demanding, I’d rather do it before rows or pulldowns have already fatigued my back.

That’s especially true if I want to build my deadlift strength. Starting with deadlifts gives me the best chance to lift with good force and technique. After that, I can move on to

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