Beginner Pull 3: Cable Row & Hammer Curl

The workout

1. 1

   Cable Row (Close Grip)

   3 × 10

   Sit at cable row, use close-grip handle, pull toward torso.

2. 2

   Dumbbell Hammer Curl

   3 × 10

   Hold dumbbells with neutral grip, curl upward.

3. 3

   Single-Leg Glute Bridge

   3 × 12

   Perform glute bridge with one leg extended.

4. 4

   Bodyweight Inverted Row

   3 × 10

   Under a bar, pull chest up while keeping body straight.

5. 5

   Towel Face Pull

   2 × 12

   Hold a towel taut and pull toward face engaging upper back.

6. 6

   Seated Knee Lifts

   2 × 12

   Lift knees alternately while seated.

7. 7

   Bird Dog

   2 × 10

   Extend opposite arm and leg.

8. 8

   Standing Side Crunch

   2 × 12

   Crunch elbow to knee.