Intermediate Pull Day 8

The workout

1. 1

   Band-Assisted Lat Pull-In

   30s

   Pull band down to hip while kneeling. Activates lats and shoulder.

2. 2

   Dumbbell Reverse Y Raise

   30s

   Lift arms in Y shape while bent over. Engages lower traps and rear delts.

3. 3

   Scapular Wall Press

   30s

   Press back against wall and slide arms up. Activates scapula control.

4. 4

   Dumbbell Elevated Row

   3 × 10

   Row dumbbells while chest rests on high surface. Targets mid back.

5. 5

   EZ Bar Reverse Curl to Press

   3 × 10

   Curl with palms down then press. Works biceps and shoulders.

6. 6

   Barbell Seal Row

   3 × 8

   Row barbell from prone bench position. Hits upper back and scapula.

7. 7

   Incline Reverse Dumbbell Fly

   3 × 12

   Lift dumbbells outward from incline bench. Works rear delts.

8. 8

   Alternating Dumbbell Cross-Body Curl

   3 × 10

   Curl across chest to opposite shoulder. Targets biceps brachialis.

9. 9

   Doorway Lean Lat Stretch

   30s

   Hold doorframe and lean hips back. Stretches lats.

10. 10

    Wall Forearm Extension Stretch

    30s

    Palm on wall, elbow straight. Targets forearm and biceps.