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Advanced Pull H: Cheat Rows & Rear Delt Rows

Cheat rows, rear delt rows, and deadlift-to-row combos. Zottman-Arnold curl hybrid and wrist roller reverse.

35 min 10 exercises

The workout

  1. 1

    Foam Roller Thoracic Opener

    30s

    Roll upper back gently while reaching arms overhead. Mobilizes spine and shoulders.

  2. 2

    Standing Band Lat Activation

    30s

    Pull band from overhead to hips. Engages lats and warms upper back.

  3. 3

    Incline Dumbbell Pulse Row

    30s

    Small fast rows from incline bench. Warms scapula and rhomboids.

  4. 4

    Barbell Cheat Row

    45s

    Use slight momentum to row heavy barbell. Builds overall pulling power.

  5. 5

    Dumbbell Rear Delt Row

    45s

    Row elbows out to sides. Targets rear delts and upper back.

  6. 6

    Barbell Deadlift to Row

    45s

    Perform deadlift followed by bent-over row. Trains entire posterior chain.

  7. 7

    Zottman Curl to Arnold Curl

    45s

    Alternate Zottman and twisting curls. Full biceps and forearm engagement.

  8. 8

    Barbell Wrist Roller Reverse

    45s

    Roll bar away from you. Focuses on wrist extensors.

  9. 9

    Wall Reach with Posterior Pull

    30s

    Reach one arm high while pulling other across back. Opens lats and rear delts.

  10. 10

    Overhead Lat Stretch Against Wall

    30s

    Push arms into wall overhead. Stretches upper lats and triceps.

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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.