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Advanced Pull J: Wide-Grip Rows & Bent-Over Reverse Flys

Wide-grip rows, bent-over reverse flys, and tempo RDLs. Offset curls and wrist flexor burnouts.

35 min 10 exercises

The workout

  1. 1

    Standing Band Face Pull

    30s

    Pull resistance band toward forehead with elbows high. Activates rear delts and traps.

  2. 2

    Incline Wall Reach and Hold

    30s

    Reach arms up incline wall and hold. Mobilizes shoulders and upper back.

  3. 3

    Overhead Dumbbell Lat Sweep

    30s

    Sweep light dumbbells overhead in arc motion. Warms lats and rotator cuff.

  4. 4

    Barbell Wide-Grip Row

    45s

    Use wide overhand grip to row. Emphasizes rear delts and lats.

  5. 5

    Dumbbell Bent-Over Reverse Fly

    45s

    Lift dumbbells wide while bent over. Hits rear delts and rhomboids.

  6. 6

    Barbell Tempo Romanian Deadlift

    45s

    Lower slowly and lift explosively. Develops control and strength.

  7. 7

    Dumbbell Offset Curl

    45s

    Hold one dumbbell higher than the other. Trains biceps under instability.

  8. 8

    Barbell Wrist Flexor Burnout

    45s

    Perform high-rep wrist curls to fatigue. Builds forearm endurance.

  9. 9

    Wall Lat Reach with Elbow Press

    30s

    Reach overhead and press elbows into wall. Opens lats and back.

  10. 10

    Cross-Legged Spinal Pull

    30s

    Sit cross-legged and pull torso to one side. Relieves mid-back tension.

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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.