Advanced Pull G: Snatch-Grip Rows & Chest-Supported Rows

The workout

1. 1

   Wall Slide to Overhead Reach

   30s

   Slide arms up the wall and reach overhead. Mobilizes scapula and thoracic spine.

2. 2

   Band-Pull High Row

   30s

   Row band to upper chest with elbows high. Activates rear delts and rhomboids.

3. 3

   Incline Arm Swing

   30s

   Swing arms from incline bench position. Loosens lats and posterior shoulder.

4. 4

   Barbell Snatch-Grip Row

   45s

   Use wide grip to row barbell. Increases upper back width and traps.

5. 5

   Dumbbell Chest-Supported Row

   45s

   Row dumbbells from incline bench. Eliminates momentum.

6. 6

   Barbell Jefferson Curl

   45s

   Roll spine down and up slowly with barbell. Builds spinal mobility and posterior chain.

7. 7

   Dumbbell Incline Curl with Twist

   45s

   Twist wrists at top of each curl. Hits both heads of biceps.

8. 8

   Barbell Behind-Back Curl

   45s

   Curl bar behind the body. Focuses on brachialis and biceps peak.

9. 9

   Wall-Slide Lat Stretch

   30s

   Slide arms along wall while leaning in. Opens lats and shoulders.

10. 10

    Crossbody Wrist Pull

    30s

    Pull hand across chest. Stretches rear delt and forearm.