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Advanced Pull C: Underhand Rows & Dead Row Combos

Underhand rows, dead row combos, and hip hinge shrugs. Incline curls and wrist work.

35 min 10 exercises

The workout

  1. 1

    Wall Shoulder Sweep

    30s

    Sweep arms up and down wall while keeping contact. Activates scapular muscles.

  2. 2

    Dumbbell Row Pulse

    30s

    Small top-range rows with light dumbbells. Warms lats and rhomboids.

  3. 3

    Overhead Band Lat Pull

    30s

    Pull band down from overhead. Preps lats and posterior shoulders.

  4. 4

    Barbell Underhand Row

    45s

    Use supinated grip to row. Emphasizes lats and biceps.

  5. 5

    Dumbbell Dead Row Combo

    45s

    Row dumbbells and follow with a Romanian deadlift. Hits full posterior chain.

  6. 6

    Barbell Hip Hinge Shrug

    45s

    Hinge and shrug barbell from hip position. Works upper traps.

  7. 7

    Incline Dumbbell Curl

    45s

    Curl from incline bench. Isolates long head of biceps.

  8. 8

    Barbell Wrist Curl

    45s

    Perform slow curls for forearms. Focuses on grip strength and flexors.

  9. 9

    Wall-Assisted Lat Lean

    30s

    Lean sideways into wall with extended arm. Stretches lats and side body.

  10. 10

    Seated Posterior Shoulder Reach

    30s

    Reach arm behind across low back. Targets rear delts and traps.

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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.