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Advanced Pull E: Yates Rows & Single-Leg RDLs

Yates rows, single-leg RDLs, and upright rows. Seated alternating curls and reverse wrist curls.

35 min 10 exercises

The workout

  1. 1

    Band Wall Pull-Downs

    30s

    Pull resistance band downward in front of wall. Activates lats and scapular stabilizers.

  2. 2

    Incline Bench Rear Delt Raise

    30s

    Lift light dumbbells out to sides on incline. Warms rear delts.

  3. 3

    Crossbody Shoulder Swing

    30s

    Swing arms across chest with alternating reach. Loosens traps and upper back.

  4. 4

    Barbell Yates Row

    45s

    Row barbell with body at 45°. Focuses on lower traps and mid back.

  5. 5

    Single-Leg Dumbbell Romanian Deadlift

    45s

    Hinge on one leg with dumbbells. Trains hamstrings and balance.

  6. 6

    Barbell Upright Row

    45s

    Pull barbell vertically to chin. Hits traps and lateral delts.

  7. 7

    Seated Alternating Dumbbell Curl

    45s

    Curl one dumbbell at a time while seated. Builds biceps and control.

  8. 8

    Barbell Reverse Wrist Curl

    45s

    Extend wrists to lift bar. Strengthens forearm extensors.

  9. 9

    Incline Bench Lat Reach

    30s

    Lie on incline and reach arms overhead. Stretches lats and thoracic spine.

  10. 10

    Underhand Door Stretch

    30s

    Hold door with palms up and lean forward. Opens biceps and chest.

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Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.