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Beginner Pull Day 9

Seated underhand rows, barbell curl holds, and Zottman curls.

30 min 10 exercises

The workout

  1. 1

    Resistance Band Shoulder Pulls

    30s

    Pull band apart at chest height. Activates rear delts and traps.

  2. 2

    Light Dumbbell Lateral Swings

    30s

    Swing arms lightly side to side. Loosens delts and warms joints.

  3. 3

    Scapular Wall Retractions

    30s

    Press scapula back against wall. Engages postural muscles.

  4. 4

    Seated Underhand Dumbbell Row

    45s

    Sit and row dumbbells back with palms up. Focuses on lats and biceps.

  5. 5

    Barbell Curl to Hold

    45s

    Perform barbell curl and hold halfway. Builds strength and time under tension.

  6. 6

    Rear Delt Cable Pull

    45s

    Pull cables outward from midline. Targets rear shoulders.

  7. 7

    Zottman Curl

    45s

    Curl up with palms up, rotate, and lower with palms down. Trains biceps and forearms.

  8. 8

    Band Face Pull with Hold

    45s

    Pull resistance band to face and hold. Reinforces posture and upper traps.

  9. 9

    Doorway Upper Back Stretch

    30s

    Press arms in doorway and lean forward. Opens up thoracic spine.

  10. 10

    Overhead Biceps Stretch

    30s

    Place hands behind head and pull elbows back. Stretches biceps and chest.

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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.