Beginner Pull Day 6

The workout

1. 1

   Shoulder Rolls

   30s

   Roll shoulders forward and backward to loosen and activate traps and delts.

2. 2

   Wall Angel

   30s

   Slide arms up a wall in a goal post shape. Engages upper back and improves mobility.

3. 3

   Standing Arm Circles

   30s

   Perform slow controlled arm circles. Warms delts and rear shoulder muscles.

4. 4

   Dumbbell Upright Row

   45s

   Lift dumbbells vertically to collarbone height. Targets traps and rear delts.

5. 5

   Incline Dumbbell Row (Neutral Grip)

   45s

   Lie on incline bench and row with palms in. Focuses on mid-back and scapular control.

6. 6

   EZ Bar Curl (Light)

   45s

   Use a light EZ curl bar for bicep curls. Reduces wrist strain and strengthens arms.

7. 7

   Reverse Grip Bent-Over Row

   45s

   Hinge at hips and row with palms up. Emphasizes lower lats and biceps.

8. 8

   Dumbbell Cross-Body Hammer Curl

   45s

   Curl dumbbell across body. Strengthens brachialis and biceps.

9. 9

   Overhead Shoulder Stretch

   30s

   Reach arm overhead and gently pull elbow. Stretches lats and triceps.

10. 10

    Cross-Body Arm Stretch

    30s

    Pull one arm across body using the other. Releases shoulder and upper back.