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Beginner Pull Day 7

Kneeling rows, reverse curls, and incline rear delt flys.

30 min 10 exercises

The workout

  1. 1

    Wall Shoulder Circles

    30s

    Place arms against wall and rotate in slow circles. Warms shoulder joints.

  2. 2

    Band Dislocates

    30s

    Hold a resistance band wide and pass overhead and behind. Mobilizes shoulders.

  3. 3

    Dumbbell Shrugs

    30s

    Hold light dumbbells and shrug shoulders. Activates upper traps.

  4. 4

    Single Arm Dumbbell Row (Kneeling)

    45s

    Place one knee on bench and row with other hand. Strengthens lats and rhomboids.

  5. 5

    EZ Bar Reverse Curl

    45s

    Use EZ bar with reverse grip. Builds biceps and forearms.

  6. 6

    Incline Rear Delt Fly

    45s

    Lie face down on incline bench and raise dumbbells outward. Targets rear delts.

  7. 7

    Standing Barbell Row (Light Weight)

    45s

    Row barbell to lower chest while standing. Engages entire upper back.

  8. 8

    Dumbbell Hammer Curl to Press

    45s

    Curl dumbbells, then press overhead. Combines biceps and shoulders.

  9. 9

    Doorframe Lat Stretch

    30s

    Grab doorframe and lean back. Stretches lats and rear delts.

  10. 10

    Biceps Wall Stretch

    30s

    Place palm on wall and turn away. Opens up biceps and chest.

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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.