Upper Body Pull - Back and Core Focus
Following your recent session that focused on back and biceps, today's workout continues building strength in your pull muscles while adding stability-focused core work. We have adjusted the resistance based on your feedback to ensure you hit the target intensity effectively.
Warmup
(3)Rowing Machine
Engage the rowing machine at a moderate pace (50-60% max HR) to warm up the back, shoulders, and arms.
Scapular Pull-Ups
Hang from a pull-up bar and pull your shoulder blades down and back without bending your elbows to activate the lats.
Banded Pull-Aparts
Hold a resistance band in front of you and pull it apart by squeezing your shoulder blades together.
Main Workout
(7)Neutral Grip Lat Pulldown
Weight is per side of the cable stack. Sit at the machine and pull the handle toward your upper chest, focusing on driving your elbows down toward your hips.
Seated Cable Row
Weight is per side of the cable stack. Sit with feet braced and pull the handle toward your midsection, keeping your chest up and back straight.
Single Arm Dumbbell Row
Weight is per dumbbell. Brace one hand on a bench and pull the weight toward your hip, keeping your elbow close to your body.
Barbell Bicep Curl
Weight is total bar weight. Stand tall and curl the bar toward your shoulders while keeping your elbows pinned to your sides.
Dumbbell Hammer Curl
Weight is per dumbbell. Hold the weights with a neutral grip (palms facing each other) and curl toward the shoulders.
Barbell Deadlift
Stand with feet hip-width apart and the barbell over your mid-foot. Hinge at the hips and bend your knees to grip the bar with a flat back. Engage your core and drive through your heels to stand up straight, keeping the bar close to your body. Lower the bar back to the floor with control.
Forearm Plank
Hold a plank position on your forearms, keeping your body in a straight line from head to heels and engaging your core.
Cooldown
(3)Child's Pose
Kneel on the floor, sit back on your heels, and reach your arms forward to stretch the lats and lower back.
Cross-Body Shoulder Stretch
Pull one arm across your chest to stretch the rear deltoids and upper back.
Cobra Stretch
Lie face down and press your upper body up with your hands to stretch the abdominal muscles.