All workouts

Intermediate Pull 6: Lat Pulldown & Spider Curl

Intermediate Pull Day Program 6

60 min 7 exercises

The workout

  1. 1

    Lat Pulldown (Neutral Grip)

    3 × 10

    Pull bar down with neutral grip.

  2. 2

    Spider Curl (Dumbbell)

    3 × 10

    Curl on incline bench facing down.

  3. 3

    Glute Bridge (Barbell)

    3 × 10

    Hip thrust with barbell.

  4. 4

    Pull-Up (Wide Grip)

    3 × 10

    Pull up with wide overhand grip.

  5. 5

    Cable Face Pull

    2 × 12

    Pull rope toward face, elbows high.

  6. 6

    Dead Bug

    3 × 20

    Alternate opposite limbs.

  7. 7

    Plank

    3 × 30

    Hold straight on forearms.

Get a personalised plan built around your goals, equipment and level.

Build my plan

Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.

More workouts to try

60 minElite PerformanceElite-level compound strength60 minBeginner Pull 6: Seated Row & Zottman CurlBeginner Pull Day Program 660 minBeginner Leg 6: Sumo Squat & Leg CurlBeginner Leg Day Program 660 minBeginner Push 6: Machine Press & Band Chest FlyBeginner Push Day Program 660 minBeginner Leg 7: Bulgarian Split Squat & Hamstring CurlBeginner Leg Day Program 760 minBeginner Pull 7: Cable Pulldown & Barbell CurlBeginner Pull Day Program 7

Train with a plan built around you

Training, nutrition and courses in one appWhy one connected plan beats stitching three subscriptions together.What a personal trainer actually costsIn-person rates compared with online coaching — and where Visionary lands.