Intermediate Pull Day 5

The workout

1. 1

   Overhead Band Pull-Backs

   30s

   Raise band overhead and pull back. Primes lats and shoulders.

2. 2

   Bent-Over Towel Row

   30s

   Row towel with max tension. Activates rhomboids and scapula.

3. 3

   Band-Resisted External Rotation

   30s

   Rotate arm outward against band. Warms rotator cuff.

4. 4

   Single-Arm Barbell Landmine Row

   3 × 10

   Row barbell anchored in landmine setup. Targets lats unilaterally.

5. 5

   Dumbbell Drag Curl

   3 × 10

   Drag dumbbells up torso keeping elbows back. Hits long head of biceps.

6. 6

   Barbell High Pull

   3 × 8

   Explosively pull barbell to chin. Works upper back and traps.

7. 7

   Reverse Incline Dumbbell Row

   3 × 10

   Row dumbbells while lying on incline bench. Engages mid-back.

8. 8

   Alternating Dumbbell Hammer Curl

   3 × 10

   Curl with palms facing each other. Builds forearms and biceps.

9. 9

   Wall-Assisted Lat Reach

   30s

   Reach arm up wall and lean. Stretches through lat and ribcage.

10. 10

    Wrist-Extended Wall Biceps Stretch

    30s

    Place palm on wall fingers down. Opens biceps and forearm.