Beginner Pull Day 8

The workout

1. 1

   Overhead Band Stretch

   30s

   Hold band overhead and stretch gently. Warms shoulders and lats.

2. 2

   Wall Slide Pullbacks

   30s

   Slide arms down wall, pulling elbows toward torso. Activates upper back.

3. 3

   Light Dumbbell Row Warm-Up

   30s

   Use very light dumbbells to simulate row motion. Prepares lats and rhomboids.

4. 4

   Barbell Underhand Row

   45s

   Use underhand grip and row barbell to torso. Targets biceps and mid-back.

5. 5

   Incline Seated Dumbbell Curl

   45s

   Sit on incline bench and curl. Isolates biceps with strict form.

6. 6

   Dumbbell Rear Delt Row

   45s

   Row dumbbells out wide. Emphasizes rear delts and traps.

7. 7

   Dumbbell Crossbody Curl

   45s

   Curl dumbbell across the torso. Hits brachialis and outer bicep.

8. 8

   Standing Band Row

   45s

   Anchor band and row to ribs. Good for posture and upper back strength.

9. 9

   Wall Lat Opener

   30s

   Place arms overhead on wall and lean forward. Stretches lats and triceps.

10. 10

    Wrist and Forearm Stretch

    30s

    Extend one arm and pull back on fingers. Relieves tension from curls.