Beginner Pull 1: Seated Row & Bicep Curl

The workout

1. 1

   Seated Row (Machine)

   3 × 10

   Sit upright, grasp handles, pull toward your torso while squeezing shoulder blades.

2. 2

   Dumbbell Bicep Curl (Seated)

   3 × 10

   Sit tall and curl dumbbells to shoulders with control.

3. 3

   Bodyweight Good Morning

   3 × 12

   Stand tall, hands behind head. Hinge at hips to lower torso, then return.

4. 4

   Incline Wall Row

   3 × 10

   Lean back against a wall or use low handles. Pull body toward handles.

5. 5

   Resistance Band Pull-Apart

   2 × 12

   Hold band with arms extended. Pull apart to engage rear delts.

6. 6

   Seated Knee Lifts

   2 × 12

   Sit tall and lift knees alternately.

7. 7

   Bird Dog

   2 × 10

   Extend opposite arm and leg from all-fours.

8. 8

   Standing Side Crunch

   2 × 12

   Elbow to same-side knee.