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Advanced Pull B: Bent-Over Rows & Single-Arm Rows with Pause

Strict pulling focus with bent-over rows, single-arm rows with pause, and stiff-leg deadlifts. Concentration curls and drag curls.

35 min 10 exercises

The workout

  1. 1

    Band-Assisted Y-T-Ws

    30s

    Form Y, T, and W shapes with arms using band resistance. Activates full upper back.

  2. 2

    Overhead Dumbbell Shoulder Sweep

    30s

    Use light dumbbells to sweep arms overhead and back. Mobilizes delts.

  3. 3

    Wall Elbow Slide Pull-Back

    30s

    Slide elbows up wall and pull back. Warms scapula and upper back.

  4. 4

    Barbell Bent-Over Row

    45s

    Row barbell from hip hinge position. Targets lats, traps, and rhomboids.

  5. 5

    Single-Arm Dumbbell Row with Pause

    45s

    Pause at top of each row. Emphasizes lat activation and stability.

  6. 6

    Barbell Stiff-Leg Deadlift

    45s

    Keep legs straight with soft knees. Trains hamstrings and spinal erectors.

  7. 7

    Dumbbell Concentration Curl

    45s

    Curl dumbbell with elbow braced on thigh. Isolates biceps.

  8. 8

    Barbell Drag Curl

    45s

    Pull bar up the torso rather than out. Hits biceps peak and forearms.

  9. 9

    Wall-Assisted Rear Delt Stretch

    30s

    Place hand high on wall and twist torso. Stretches posterior deltoid.

  10. 10

    Seated Forward Fold with Reach

    30s

    Reach arms forward while folding over. Loosens spine and back.

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