Beginner Pull 9: Cable Row & Cross-Body Curl

The workout

1. 1

   Cable Row (Wide Grip)

   3 × 10

   Sit at cable row with wide grip, pull toward chest.

2. 2

   Cross-Body Hammer Curl

   3 × 10

   Curl dumbbell across body toward opposite shoulder.

3. 3

   Romanian Deadlift (Dumbbell)

   3 × 12

   Hinge at hips to lower dumbbells.

4. 4

   Resistance Band Row

   3 × 10

   Row band handles toward torso.

5. 5

   Standing Band Row

   2 × 12

   Attach band at chest height, step back and row.

6. 6

   Seated Knee Lifts

   2 × 12

   Lift knees alternately.

7. 7

   Bird Dog

   2 × 10

   Extend opposite arm and leg.

8. 8

   Standing Side Crunch

   2 × 12

   Crunch elbow to knee.