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Beginner Pull B: Incline Rows & Alternating Curls

Incline rows, alternating curls, and rear delt training.

30 min 10 exercises

The workout

  1. 1

    Overhead Arm Circles

    30s

    Make controlled circles with straight arms overhead. Mobilizes shoulders and upper back.

  2. 2

    Wall Chest Pull

    30s

    Stand close to a wall and slide arms down and back. Engages scapular muscles.

  3. 3

    Resistance Band Face Pulls

    30s

    Pull resistance band toward the face. Activates traps and rear delts.

  4. 4

    Incline Dumbbell Row

    45s

    Lie face-down on an incline bench and row. Focuses on mid-back and scapular retraction.

  5. 5

    Alternating Dumbbell Bicep Curl

    45s

    Curl one arm at a time. Builds unilateral biceps strength.

  6. 6

    Dumbbell Reverse Grip Row

    45s

    Row dumbbells with palms facing up. Emphasizes biceps and lower lats.

  7. 7

    Zottman Curl

    45s

    Curl up with palms up, rotate at the top, and lower with palms down. Hits both biceps and forearms.

  8. 8

    Rear Delt Row

    45s

    Bend slightly and pull elbows out to sides. Targets rear delts and rhomboids.

  9. 9

    Child's Pose with Arm Reach

    30s

    Kneel and stretch arms forward. Releases upper back and shoulders.

  10. 10

    Standing Arm Across Stretch

    30s

    Pull one arm across your chest with the other. Relieves shoulder tension.

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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.