Intermediate Pull Day: Back & Biceps Focus
A high-volume session targeting the latissimus dorsi, rhomboids, and biceps with an emphasis on muscle mind connection and pulling strength.
Warmup
(2)Jumping Jacks
Low impact jumping jacks to increase heart rate and warm up the shoulders.
Dynamic Arm Swings
Swing arms horizontally and vertically to mobilize the shoulder joints.
Main Workout
(6)Lat Pulldown (Wide Grip)
Pull the bar down to your upper chest while squeezing your shoulder blades together.
Seated Cable Rows
Keep your back straight and pull the handle toward your midsection, retracting the scapula.
Single-Arm Dumbbell Row
Place one hand on a bench for support and pull the dumbbell to your hip.
Face Pulls
Pull the rope toward your forehead, flaring your elbows out to target the rear delts.
Alternating Dumbbell Curls
Curl the weights toward your shoulders one at a time with a slight supination of the wrist.
Hammer Curls
Hold dumbbells with a neutral grip (palms facing in) and curl to target the brachialis.
Cooldown
(2)Child's Pose
Kneel on the floor, sit on your heels, and reach your arms forward to stretch the lats.
Doorway Bicep Stretch
Place your hand on a door frame and gently rotate your body away to stretch the biceps.