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Beginner Pull 4: Lat Pulldown & Concentration Curl

Beginner Pull Day Program 4

60 min 8 exercises

The workout

  1. 1

    Lat Pulldown (Narrow Grip)

    3 × 10

    Use narrow grip handle, pull down to chest.

  2. 2

    Dumbbell Concentration Curl

    3 × 10

    Sit, brace elbow against inner thigh, curl dumbbell.

  3. 3

    Romanian Deadlift (Dumbbell)

    3 × 12

    Hinge at hips to lower dumbbells down legs.

  4. 4

    Resistance Band Row

    3 × 10

    Step on band and row handles toward torso.

  5. 5

    Standing Reverse Fly (Resistance Band)

    2 × 12

    Pull band apart at chest height targeting rear delts.

  6. 6

    Seated Knee Lifts

    2 × 12

    Lift knees alternately.

  7. 7

    Dead Bug

    2 × 10

    Alternate opposite limbs.

  8. 8

    Plank Shoulder Tap

    2 × 12

    Tap shoulders from plank.

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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.

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