Pull Day Workout

The 6 exercises

1. 01
   • Lats

   Pull-Up (Wide Grip)

   Machine · Body weight

   • Start every rep from a full hang
   • Pull your elbows down to your ribs
   • No swinging

   Technique guide →
2. 02
   • Lats
   • Traps

   Bent Over Barbell Rows

   Barbell

   • Chest down, back flat
   • Pull to your belly
   • Your torso stays still

   Technique guide →
3. 03
   • Lats
   • Traps

   Close Grip Seated Cable Row

   Machine

   • Sit tall and stay tall
   • Pull your elbows back past your body
   • Squeeze your shoulder blades together

   Technique guide →
4. 04
   • Rear delts
   • Traps

   Cable Face Pull

   Cable

   • Pull the rope towards your forehead
   • Elbows high
   • Pull the rope apart

   Technique guide →
5. 05
   • Biceps

   Barbell Curls

   Barbell

   • Elbows stay at your sides
   • Body stays still
   • Lower it slowly

   Technique guide →
6. 06
   • Brachialis

   Dumbbell Hammer Curl

   Dumbbell

   • Thumbs point up
   • Elbows pinned to your sides
   • No swinging

   Technique guide →