All workouts

Intermediate Pull 5: Cable Row & Zottman Curl

Intermediate Pull Day Program 5

60 min 7 exercises

The workout

  1. 1

    Cable Row (Close Grip)

    3 × 10

    Pull close-grip handle toward torso.

  2. 2

    Zottman Curl (Dumbbell)

    3 × 10

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

  3. 3

    Good Morning (Barbell)

    3 × 10

    Bar on back, hinge forward at hips.

  4. 4

    Inverted Row

    3 × 10

    Pull chest to bar from underneath.

  5. 5

    Band Pull-Apart

    2 × 12

    Pull band apart at chest height.

  6. 6

    V-Sit Hold

    3 × 30

    Hold V position.

  7. 7

    Mountain Climber Twist

    3 × 30

    Knee to opposite elbow in plank.

Get a personalised plan built around your goals, equipment and level.

Build my plan

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