Beginner Pull A: Bent-Over Rows & Bicep Curls

The workout

1. 1

   Arm Swings Forward and Back

   30s

   Swing arms forward and backward. Warms up shoulders and upper back.

2. 2

   Wall Slides

   30s

   Slide arms up and down a wall. Activates scapular muscles and improves shoulder mobility.

3. 3

   Band Pull-Aparts

   30s

   Use a light resistance band to pull arms apart. Preps rear delts and upper back.

4. 4

   Dumbbell Bent-Over Row

   45s

   Hold dumbbells, hinge at hips, and pull toward the waist. Strengthens lats and rhomboids.

5. 5

   Dumbbell Bicep Curl

   45s

   Curl dumbbells with palms up. Focuses on the biceps.

6. 6

   Single-Arm Dumbbell Row (Supported)

   45s

   Place one hand on bench and row with the other. Focuses on lats and mid-back.

7. 7

   Dumbbell Hammer Curl

   45s

   Curl with palms facing in. Builds biceps and forearm strength.

8. 8

   Rear Delt Fly with Dumbbells

   45s

   With slight bend at hips, raise dumbbells out to sides. Targets rear deltoids.

9. 9

   Seated Forward Fold

   30s

   Sit and reach forward toward toes. Stretches spine and hamstrings.

10. 10

    Cross-Body Shoulder Stretch

    30s

    Pull one arm across the chest. Relieves rear shoulder tension.