Advanced Pull D: Seal Rows & Rotational Rows

The workout

1. 1

   Wall Lat Reach and Twist

   30s

   Reach arm overhead while twisting torso away. Stretches and activates lat and obliques.

2. 2

   Bent-Over Band Row

   30s

   Use light band to row from bent-over position. Warms lats and mid back.

3. 3

   Prone Dumbbell Y Raise

   30s

   Lie face down and lift arms in a Y shape. Engages lower traps and rear delts.

4. 4

   Barbell Seal Row

   45s

   Lie chest-down on bench and row. Eliminates momentum and isolates lats.

5. 5

   Dumbbell Row to Rotation

   45s

   Perform row and rotate torso at top. Enhances back activation.

6. 6

   Barbell Good Morning

   45s

   Hinge forward with bar on traps. Strengthens posterior chain.

7. 7

   Hammer Curl to Press Back

   45s

   Curl dumbbells, then extend arms behind. Works biceps and triceps.

8. 8

   Barbell Zottman Curl

   45s

   Curl with supinated grip, lower with pronated. Hits full biceps and forearms.

9. 9

   Doorframe Lat Hang

   30s

   Hold onto doorframe and sit back. Stretches lats and thoracic spine.

10. 10

    Cross-Arm Posterior Stretch

    30s

    Pull one arm across with hand on shoulder. Targets rear delts.