Beginner Pull 6: Seated Row & Zottman Curl

The workout

1. 1

   Seated Row (Machine)

   3 × 10

   Pull handles toward torso squeezing shoulder blades.

2. 2

   Zottman Curl (Dumbbell)

   3 × 10

   Curl up with palms facing up, rotate and lower with palms down.

3. 3

   Glute Bridge March

   3 × 12

   In bridge position, alternate lifting feet off the floor.

4. 4

   Incline Bench Row

   3 × 10

   Lie chest-down on incline, row dumbbells up.

5. 5

   Incline Bench Rear Delt Fly

   2 × 12

   Face down on incline, raise arms outward.

6. 6

   Standing Side Crunch

   2 × 12

   Crunch elbow to knee.

7. 7

   Dead Bug

   2 × 10

   Alternate opposite limbs.

8. 8

   Plank Shoulder Tap

   2 × 12

   Tap shoulders from plank.