Intermediate Pull Day 3

The workout

1. 1

   Standing Band Pull-Backs

   30s

   Pull band to chest with elbows wide. Activates rear delts and scapular stabilizers.

2. 2

   Bent-Over Dumbbell Scap Squeeze

   30s

   Pinch shoulder blades while holding light dumbbells. Warms upper back.

3. 3

   Prone T-Raises

   30s

   Lie face down and lift arms to form T. Engages rear delts and mid-traps.

4. 4

   Chest-Supported Dumbbell Row

   3 × 10

   Row dumbbells while lying face down on bench. Targets mid-back and lats.

5. 5

   Barbell Reverse Curl

   3 × 10

   Curl barbell with palms facing down. Builds forearms and biceps.

6. 6

   Single-Arm Dumbbell Rear Delt Row

   3 × 10

   Row dumbbell wide while bent over. Hits rear delts and upper back.

7. 7

   Dumbbell Shrugs

   3 × 12

   Lift dumbbells with shrug motion. Activates upper traps.

8. 8

   EZ Bar Preacher Curl

   3 × 10

   Use preacher bench to isolate biceps with EZ bar. Enhances peak contraction.

9. 9

   Child's Pose with Reach

   30s

   Kneel and reach arms forward. Opens lats and shoulders.

10. 10

    Standing Biceps Stretch on Wall

    30s

    Place hands on wall and rotate outward. Stretches biceps.