Intermediate Pull Day 1

The workout

1. 1

   Band Face Pulls

   30s

   Pull resistance band to face height. Activates rear delts and traps.

2. 2

   Overhead Dumbbell Shrugs

   30s

   Shrug dumbbells while arms are raised. Warms upper traps and shoulders.

3. 3

   Bent-Over Arm Swings

   30s

   Swing arms under and across body while bent. Mobilizes upper back and scapula.

4. 4

   Barbell Bent-Over Row

   3 × 10

   Pull barbell to torso while hinged forward. Targets lats and rhomboids.

5. 5

   Single-Arm Dumbbell Row

   3 × 10

   Row dumbbell to hip while braced. Engages lats and mid-back.

6. 6

   Barbell Upright Row

   3 × 10

   Lift barbell vertically to chest. Hits traps and rear delts.

7. 7

   Reverse Fly with Dumbbells

   3 × 12

   Raise dumbbells wide while bent forward. Works rear delts.

8. 8

   Barbell Curl

   3 × 10

   Curl barbell toward shoulders. Builds biceps.

9. 9

   Wall Lat Stretch

   30s

   Reach arms overhead against wall and lean forward. Stretches lats.

10. 10

    Cross-Body Rear Delt Stretch

    30s

    Pull one arm across chest. Targets rear delts and shoulder capsule.