Intermediate Pull Day 7

The workout

1. 1

   Wall Scapular Slides

   30s

   Slide arms vertically while keeping back flat. Mobilizes scapula.

2. 2

   Band W Pulls

   30s

   Pull band into W shape. Activates external rotators and rear delts.

3. 3

   Reverse Dumbbell Circles

   30s

   Make backward shoulder circles holding light dumbbells. Warms shoulders.

4. 4

   Barbell Underhand Bent Row

   3 × 10

   Row barbell with palms up. Emphasizes lats and biceps.

5. 5

   Dumbbell Seated Curl to Press-Back

   3 × 10

   Curl dumbbells then press behind you. Hits biceps and rear delts.

6. 6

   Incline Dumbbell Rear Delt Pull

   3 × 12

   Pull dumbbells wide on incline. Focuses on rear delts and traps.

7. 7

   Barbell Shrug to Upright Row

   3 × 10

   Shrug barbell then pull to chin. Works traps and shoulders.

8. 8

   EZ Bar Spider Curl

   3 × 10

   Lay chest-down on bench and curl. Maximizes biceps isolation.

9. 9

   Lat Wall Crawl

   30s

   Walk hands up wall and lean forward. Stretches through lats.

10. 10

    Biceps Door Stretch

    30s

    Press palm into doorframe with extended elbow. Targets biceps and front shoulder.