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Intermediate Pull 3: T-Bar Row & Hammer Curl

Intermediate Pull Day Program 3

60 min 7 exercises

The workout

  1. 1

    T-Bar Row

    3 × 10

    Straddle bar, row weight toward chest.

  2. 2

    Dumbbell Hammer Curl

    3 × 10

    Curl with neutral grip.

  3. 3

    Single-Leg Romanian Deadlift

    3 × 10

    Balance on one leg, hinge forward.

  4. 4

    Cable Row (Seated)

    3 × 10

    Pull cable handles toward torso.

  5. 5

    Towel Face Pull

    2 × 12

    Pull towel toward face engaging upper back.

  6. 6

    V-Sit Hold

    3 × 30

    Hold V-shape position engaging core.

  7. 7

    Mountain Climber Twist

    3 × 30

    Bring knee to opposite elbow in plank.

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Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.