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Intermediate Pull: Barbell Bent Over Row & Wide Chin Up

A 40-minute pull session at intermediate level. 10 video-guided movements — including Barbell Bent Over Row and Wide Chin Up — using barbell, bodyweight, cable machine, dumbbells. Follow along with demo clips, timed rests and set logging.

40 min 10 exercises

The workout

  1. 1

    Barbell Bent Over Row

    3 × 8

    Hinge at hips, keep back flat and chest up, pull bar to lower chest. Works lats, rhomboids, and spinal erectors.

  2. 2

    Wide Chin Up

    3 × 8

    Start from a dead hang with wide grip, pull your chest to the bar. Works lats, biceps, and upper back strength.

  3. 3

    Barbell Underhand Bent Over Row

    3 × 10

    Hinge at hips, maintain a flat back, pull bar to naval with underhand grip. Works lats, biceps, and mid-back.

  4. 4

    Dumbbell Reverse Grip Incline Row

    3 × 12

    Lie prone on incline bench, pull dumbbells up with reverse grip, squeezing shoulder blades. Works upper back and lats.

  5. 5

    TRX Row

    3 × 12

    Lean back, keep body straight and core tight, pull chest towards handles. Works lats, rhomboids, and biceps.

  6. 6

    Dumbbell Single Arms Pullover

    3 × 12

    Lie on bench, extend dumbbell overhead, pull in an arc towards hips. Works lats and serratus anterior.

  7. 7

    Cable Rear Delt Row

    3 × 15

    Face cable, pull handle wide to chest, squeezing shoulder blades together. Works rear deltoids and upper back.

  8. 8

    TRX Face Pull

    3 × 15

    Lean back, pull handles towards face, externally rotating shoulders. Works rear deltoids, upper traps, and rotator cuffs.

  9. 9

    Dumbbell Hammer Curl

    3 × 12

    Stand tall, curl dumbbells with palms facing each other, keeping elbows tucked. Works biceps, brachialis, and brachioradialis.

  10. 10

    Cable Unilateral Bicep Curl

    3 × 15

    Stand facing cable, curl handle up, keeping elbow fixed and stable. Works biceps and forearm flexors.

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Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.

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