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Beginner Pull 10: Lat Pulldown & Drag Curl

Beginner Pull Day Program 10

60 min 8 exercises

The workout

  1. 1

    Lat Pulldown (Wide Grip)

    3 × 10

    Pull bar down to chest.

  2. 2

    Barbell Drag Curl

    3 × 10

    Curl barbell keeping it close to body, elbows pulled back.

  3. 3

    Hip Thrust (Bodyweight)

    3 × 12

    Drive hips upward from bench support.

  4. 4

    TRX Row

    3 × 10

    Lean back and pull body up on TRX.

  5. 5

    Wall Shoulder Blade Squeeze

    2 × 12

    Stand with back to wall, squeeze shoulder blades together.

  6. 6

    Rear Delt Raise (Dumbbell)

    2 × 12

    Hinge forward and raise dumbbells outward.

  7. 7

    Dead Bug

    2 × 10

    Alternate opposite limbs.

  8. 8

    Seated Knee Lifts

    2 × 12

    Lift knees alternately.

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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.