Beginner Pull D: Standing Curls & Concentration Curls

The workout

1. 1

   Wall Arm Slides

   30s

   Slide arms up and down against the wall. Activates upper back and scapula.

2. 2

   Shoulder Rolls with Dumbbells

   30s

   Roll shoulders backward and forward while holding light dumbbells.

3. 3

   Band Face Pulls

   30s

   Pull a resistance band toward the face. Activates rear delts and traps.

4. 4

   Standing Dumbbell Curl

   45s

   Stand upright and curl dumbbells. Classic biceps builder.

5. 5

   Dumbbell Bent-Over Reverse Row

   45s

   Hinge at the hips and row dumbbells to chest. Emphasizes upper back.

6. 6

   Concentration Curl

   45s

   Sit and curl one arm at a time against thigh. Strict bicep isolation.

7. 7

   Dumbbell Rear Delt Fly (Seated)

   45s

   Sit on bench and raise dumbbells outward. Targets rear delts with support.

8. 8

   Dumbbell Shrugs

   45s

   Hold dumbbells and lift shoulders. Strengthens traps and upper back.

9. 9

   Bent Arm Wall Stretch

   30s

   Place bent arm against wall and rotate torso. Stretches chest and biceps.

10. 10

    Upper Trap Stretch

    30s

    Tilt head to side and gently pull. Loosens traps and neck tension.