Pull
5 exercises- 1Pull-up or lat pulldown3 × 6–10
- 2Chest-supported row3 × 8–12
- 3Single-arm cable row3 × 10–12
- 4Rear-delt fly3 × 12–15
- 5Dumbbell curl3 × 8–12
← Workout library1–2 times / week · All levels
Pull Workout
A back and biceps session built around one vertical pull, one row, and controlled accessory work.
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Track this workoutA template, not a commandment.
Choose loads that leave the intended reps in reserve, keep technique consistent, and adjust exercise selection around equipment, comfort, and recovery.