Beginner Pull 5: Machine Row & Preacher Curl

The workout

1. 1

   Machine Row

   3 × 10

   Sit at row machine, pull handles toward torso.

2. 2

   Preacher Curl (Dumbbell)

   3 × 10

   Rest arms on preacher bench, curl dumbbells.

3. 3

   Hip Thrust (Bodyweight)

   3 × 12

   Rest upper back on bench, drive hips upward.

4. 4

   TRX Row

   3 × 10

   Lean back holding TRX handles, pull body up.

5. 5

   Wall Slide (Shoulder Mobility)

   2 × 12

   Stand with back to wall, slide arms up and down.

6. 6

   Bird Dog

   2 × 10

   Extend opposite arm and leg.

7. 7

   Standing Side Crunch

   2 × 12

   Elbow to knee.

8. 8

   Seated Knee Lifts

   2 × 12

   Lift knees alternately.