Intermediate Upper Body Pull & Shoulders
An intermediate-level session combining back and bicep pull movements with the standing military press for shoulder strength and core stability.
Warmup
(3)Arm Circles
Rotate arms in wide circles to lubricate shoulder joints and increase blood flow.
Band Pull-Aparts
Hold a resistance band and pull it apart across your chest, engaging the rear delts.
Cat-Cow Stretch
On all fours, alternate between arching and rounding your back to mobilize the spine.
Main Workout
(8)Barbell Row
Bend at the hips, keep back flat, and pull the barbell towards your lower ribs.
Single-Arm Lat Pulldown
Using a cable machine, pull the handle down to your side focusing on the lat contraction.
Military Press
Press the barbell from upper chest to overhead while maintaining a rigid core and avoiding leg drive.
Face Pull
Pull the rope attachment towards your forehead, pulling the ends apart to engage rear deltoids.
Barbell Bicep Curl
Stand tall and curl the barbell towards your chest without using momentum or swinging.
Incline Dumbbell Curl
Sit on an incline bench and curl dumbbells, keeping elbows behind the torso to emphasize the long head.
Hanging Leg Raise
Hang from a pull-up bar and raise your legs to waist height using your core muscles.
Plank
Maintain a straight line from head to heels while resting on forearms and toes.
Cooldown
(3)Child's Pose
Kneel and reach forward to stretch the lats, back, and shoulders.
Cross-Body Shoulder Stretch
Pull one arm across your chest to stretch the lateral and rear deltoids.
Bicep Wall Stretch
Place your hand against a wall and rotate your body away to stretch the biceps.