Beginner Pull 4: Lat Pulldown & Concentration Curl

The workout

1. 1

   Lat Pulldown (Narrow Grip)

   3 × 10

   Use narrow grip handle, pull down to chest.

2. 2

   Dumbbell Concentration Curl

   3 × 10

   Sit, brace elbow against inner thigh, curl dumbbell.

3. 3

   Romanian Deadlift (Dumbbell)

   3 × 12

   Hinge at hips to lower dumbbells down legs.

4. 4

   Resistance Band Row

   3 × 10

   Step on band and row handles toward torso.

5. 5

   Standing Reverse Fly (Resistance Band)

   2 × 12

   Pull band apart at chest height targeting rear delts.

6. 6

   Seated Knee Lifts

   2 × 12

   Lift knees alternately.

7. 7

   Dead Bug

   2 × 10

   Alternate opposite limbs.

8. 8

   Plank Shoulder Tap

   2 × 12

   Tap shoulders from plank.