Intermediate Pull Day 6

The workout

1. 1

   Dumbbell Arm Swings (Horizontal)

   30s

   Swing arms across and out while holding light dumbbells. Activates upper back.

2. 2

   Band Wall Slides

   30s

   Slide arms up and down wall with band. Mobilizes scapula and rear delts.

3. 3

   Scapular Pull-In Row

   30s

   Row motion focused on squeezing shoulder blades. Primes upper back.

4. 4

   Dumbbell Reverse Grip Row

   3 × 10

   Row dumbbells with palms facing up. Hits lats and biceps.

5. 5

   Barbell 21s Curl

   3 × 21

   Do 7 top, 7 bottom, and 7 full curls. Burns biceps.

6. 6

   Chest-Supported High Row

   3 × 10

   Row dumbbells toward upper chest on incline bench. Focuses on traps and rhomboids.

7. 7

   Standing Reverse Fly

   3 × 12

   Raise dumbbells to sides while bent at hips. Strengthens rear delts.

8. 8

   Incline Dumbbell Hammer Curl

   3 × 10

   Curl dumbbells from incline seat with neutral grip. Builds arms.

9. 9

   Side-Lying Lat Reach

   30s

   Lie on side and stretch top arm overhead. Opens lats and intercostals.

10. 10

    Forearm Flexor Wall Stretch

    30s

    Palm on wall fingers down. Targets forearm and biceps.