Intermediate Pull Day 10

The workout

1. 1

   Incline Bench Arm Circles

   30s

   Lie chest-down and perform small circles. Activates shoulders and traps.

2. 2

   Wall Band Pull-In

   30s

   Pull band to chin from overhead. Primes upper back.

3. 3

   Reverse Arm Swings

   30s

   Swing arms backward while standing tall. Loosens shoulders and lats.

4. 4

   Barbell Pendlay Row

   3 × 8

   Row barbell explosively from floor. Strengthens mid-back and lats.

5. 5

   Incline Seated Dumbbell Curl

   3 × 10

   Curl dumbbells on incline bench. Stretches biceps for full range.

6. 6

   Reverse Grip Barbell High Row

   3 × 10

   Pull barbell toward upper chest with underhand grip. Targets traps and delts.

7. 7

   Chest-Supported Rear Fly to Row

   3 × 10

   Alternate rear fly and row. Hits full upper back.

8. 8

   Hammer Curl with Pause

   3 × 10

   Pause briefly at midpoint of curl. Increases biceps tension.

9. 9

   Lat Hang from Band

   30s

   Hold resistance band and sink hips. Stretches through entire lat.

10. 10

    Elbow-on-Wall Biceps Stretch

    30s

    Press elbow into wall and rotate away. Opens biceps and shoulder.