Intermediate Pull Day 2

The workout

1. 1

   Band Pull-Aparts (Diagonal)

   30s

   Pull band diagonally across body. Activates upper back and rotator cuff.

2. 2

   Scapular Push-Ups

   30s

   Keep arms straight and move shoulders. Engages serratus and scapula control.

3. 3

   Chest-Supported Arm Swings

   30s

   Lay on bench and swing arms side to side. Mobilizes rear delts and upper back.

4. 4

   Dumbbell Renegade Row

   3 × 10

   Row each dumbbell from plank position. Engages back and core.

5. 5

   Barbell Pendlay Row

   3 × 8

   Row barbell from floor explosively. Hits lats and traps.

6. 6

   Incline Bench Rear Delt Fly

   3 × 12

   Raise dumbbells outward on incline bench. Targets rear delts.

7. 7

   Zottman Curl

   3 × 10

   Curl with palms up and lower with palms down. Works biceps and forearms.

8. 8

   Barbell Shrugs

   3 × 12

   Lift barbell straight up by shrugging. Strengthens upper traps.

9. 9

   Doorframe Lat Lean

   30s

   Hold frame and lean sideways. Stretches lats.

10. 10

    Behind-the-Back Rear Delt Pull

    30s

    Grab wrist behind back and pull. Targets rear delts and shoulder.