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Advanced Pull I: Deficit Rows & Incline High Rows

Deficit rows, incline high rows, and pause Romanian deadlifts. Crossbody curls and behind-the-back wrist curls.

35 min 10 exercises

The workout

  1. 1

    Scapular Band Rows

    30s

    Row resistance band focusing on scapular retraction. Warms up upper back.

  2. 2

    Overhead Reach and Lean

    30s

    Reach one arm overhead and lean to side. Opens lats and thoracic spine.

  3. 3

    Dumbbell W Raises

    30s

    Raise arms into W position from prone. Activates rotator cuff and traps.

  4. 4

    Barbell Row from Deficit

    45s

    Row from elevated platform. Increases range of motion for back activation.

  5. 5

    Incline Dumbbell High Row

    45s

    Row dumbbells upward with elbows flared. Emphasizes upper back.

  6. 6

    Barbell Pause Romanian Deadlift

    45s

    Pause halfway down. Trains hamstrings and spinal control.

  7. 7

    Seated Dumbbell Crossbody Curl

    45s

    Curl dumbbell across body. Targets biceps short head.

  8. 8

    Barbell Behind-the-Back Wrist Curl

    45s

    Curl bar behind back. Strengthens forearms and grip.

  9. 9

    Child's Pose with Reaches

    30s

    Reach one arm at a time forward in child's pose. Stretches lats and spine.

  10. 10

    Doorway Arm Pull Stretch

    30s

    Grasp doorway and pull hips away. Opens rear delts and scapula.

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