Beginner Pull Day 10

The workout

1. 1

   Wall Chest Expansion

   30s

   Place arms on wall behind and stretch chest. Warms front shoulders and upper back.

2. 2

   Band Face Pull

   30s

   Use resistance band and pull toward face. Activates rear delts and traps.

3. 3

   Overhead Arm Reach with Side Lean

   30s

   Reach one arm overhead and lean sideways. Mobilizes shoulders and lats.

4. 4

   Incline Dumbbell Hammer Curl

   45s

   Lie back on incline bench and perform hammer curls. Hits biceps and brachialis.

5. 5

   Barbell Row with Pause

   45s

   Row barbell and pause at top for 1 sec. Engages lats and improves control.

6. 6

   Dumbbell Rear Delt Sweep

   45s

   Raise dumbbells in a sweeping arc. Targets rear delts and upper traps.

7. 7

   EZ Bar Reverse Curl

   45s

   Use EZ curl bar with overhand grip. Trains biceps and forearms.

8. 8

   Single Arm Dumbbell Row to Hip

   45s

   Row dumbbell back toward hip. Builds lat engagement and posture.

9. 9

   Wall Lat Stretch

   30s

   Reach both arms up wall and lean forward. Stretches lats and spine.

10. 10

    Cross-Body Shoulder Pull

    30s

    Pull arm across chest and hold. Stretches shoulder and upper back.