Intermediate Pull Day 9

The workout

1. 1

   Overhead Band Wall Slides

   30s

   Slide arms along wall with band overhead. Mobilizes lats and shoulders.

2. 2

   Standing Banded Scap Retractions

   30s

   Pinch shoulder blades with resistance. Activates scapular stabilizers.

3. 3

   Light Dumbbell Reverse Shrugs

   30s

   Lift shoulders back and down with dumbbells. Engages traps.

4. 4

   Incline Dumbbell Reverse Row

   3 × 10

   Pull dumbbells backward from incline. Works rear delts and rhomboids.

5. 5

   Barbell Curl to Row Combo

   3 × 8

   Curl bar then row it back. Hits biceps and upper back.

6. 6

   Prone Rear Delt Arc Raise

   3 × 12

   Raise dumbbells in arc motion from bench. Targets rear delts.

7. 7

   Barbell Wide-Grip Shrug

   3 × 12

   Shrug bar with wide grip. Emphasizes upper traps.

8. 8

   Zottman Alternating Curl

   3 × 10

   Curl palms up, lower palms down. Builds full biceps and forearms.

9. 9

   Arm-Over Bench Lat Stretch

   30s

   Kneel and reach arms over bench. Stretches lats and mid-back.

10. 10

    Rear Delt Wall Cross Stretch

    30s

    Cross arm at shoulder height against wall. Stretches rear shoulder.