Beginner Pull 2: Lat Pulldown & Cable Curl

The workout

1. 1

   Lat Pulldown (Wide Grip)

   3 × 10

   Grip bar wider than shoulders. Pull to chest squeezing lats.

2. 2

   Cable Bicep Curl

   3 × 10

   Using a low pulley, curl the bar or rope to shoulder level.

3. 3

   Glute Bridge

   3 × 12

   Lie on back, feet flat, lift hips squeezing glutes.

4. 4

   Incline Bench Rear Fly

   3 × 10

   Lie on incline bench facing down. Lift dumbbells out to the side.

5. 5

   Rear Delt Raise (Dumbbell)

   2 × 12

   Hinge forward and raise dumbbells to the sides at shoulder height.

6. 6

   Dead Bug

   2 × 10

   Alternate extending opposite limbs while lying on back.

7. 7

   Plank Shoulder Tap

   2 × 12

   Tap shoulders alternately from high plank.

8. 8

   Side-Lying Leg Raise

   2 × 12

   Raise top leg while on side.