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Intermediate Pull 8: Machine Row & Concentration Curl

Intermediate Pull Day Program 8

60 min 7 exercises

The workout

  1. 1

    Machine Row

    3 × 10

    Pull handles toward torso.

  2. 2

    Concentration Curl

    3 × 10

    Brace elbow against thigh, curl.

  3. 3

    Good Morning (Dumbbell)

    3 × 10

    Hinge forward with dumbbells behind head.

  4. 4

    Inverted Row

    3 × 10

    Pull body to bar from underneath.

  5. 5

    Band Face Pull

    2 × 12

    Pull band toward face.

  6. 6

    Dead Bug

    3 × 20

    Alternate opposite limbs.

  7. 7

    Plank

    3 × 30

    Hold body straight.

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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.