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Intermediate Pull 10: Bent-Over Row & Drag Curl

Intermediate Pull Day Program 10

60 min 7 exercises

The workout

  1. 1

    Barbell Bent-Over Row

    3 × 10

    Row barbell toward ribs.

  2. 2

    Barbell Drag Curl

    3 × 10

    Curl keeping bar close to body.

  3. 3

    Glute Bridge Walkout

    3 × 10

    Walk heels out from bridge.

  4. 4

    Pull-Up (Bodyweight)

    3 × 10

    Pull chin above bar.

  5. 5

    Resistance Band Face Pull

    2 × 12

    Pull band toward face.

  6. 6

    Bodyweight Good Morning (Tempo)

    3 × 10

    Hinge forward slowly with hands behind head.

  7. 7

    Mountain Climber Twist

    3 × 30

    Knee to opposite elbow.

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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.

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