Beginner Pull C: Seated Curls & Reverse Flys

The workout

1. 1

   Standing Band Pull-Apart

   30s

   Hold a band and pull it apart at shoulder height. Warms up rear delts and upper back.

2. 2

   Torso Twists with Dumbbell

   30s

   Hold a light dumbbell and twist side to side. Activates spine and core.

3. 3

   Arm Raises with Hold

   30s

   Raise arms to the sides and hold briefly. Activates shoulders and stabilizers.

4. 4

   Seated Dumbbell Curl

   45s

   Sit upright and curl both dumbbells. Isolates biceps with minimal sway.

5. 5

   Bent-Over Dumbbell Reverse Fly

   45s

   Hinge at the hips and raise arms laterally. Targets rear deltoids.

6. 6

   Dumbbell Row to Hip

   45s

   Row dumbbells along the sides of torso. Hits lats and lower traps.

7. 7

   Wide-Grip Dumbbell Row

   45s

   Row with arms flared out. Emphasizes rear delts and upper back.

8. 8

   Incline Dumbbell Hammer Curl

   45s

   Lie back on incline and perform hammer curls. Isolates biceps and forearms.

9. 9

   Upper Back Stretch on Wall

   30s

   Reach arms forward on a wall and lean in. Stretches lats and rear shoulders.

10. 10

    Cross-Body Biceps Stretch

    30s

    Extend one arm straight and pull fingers down and back. Stretches biceps.