Beginner Pull E: Renegade Rows & Barbell Curls

The workout

1. 1

   Wall Chest Pull

   30s

   Stand with arms on wall and pull chest slightly forward. Activates scapula and pec minor.

2. 2

   Overhead Dumbbell Reach

   30s

   Reach light dumbbells overhead to warm shoulders and stretch lats.

3. 3

   Scapular Retraction Squeeze

   30s

   Pinch shoulder blades together and hold. Prepares upper back muscles.

4. 4

   Renegade Rows (Knees Down)

   45s

   From plank on knees, row dumbbells one at a time. Builds core and back.

5. 5

   Barbell Curl (Light)

   45s

   Hold a light barbell and curl. Strengthens biceps.

6. 6

   Seated Rear Delt Raise

   45s

   Sit and raise dumbbells out laterally. Focuses on rear delts.

7. 7

   Alternating Hammer Curl

   45s

   Curl dumbbells with neutral grip, alternating arms. Hits biceps and forearms.

8. 8

   Dumbbell Dead Row

   45s

   Pull dumbbells from floor to chest with hip hinge. Combines legs and upper back.

9. 9

   Doorway Shoulder Stretch

   30s

   Stand in doorway and press arms to stretch front shoulders.

10. 10

    Standing Lat Reach

    30s

    Reach one arm overhead and bend opposite. Stretches lat and intercostals.