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Moderate Workout

Pull Workout

Moderate   28 minutes

Target Areas: Upper Body

Equipment: Exercise Mat, Dumbbells, Cable Pulley Machine

Angel Ehrlich
 		    Added By Angel Ehrlich
Pull Workout
Tags
Full Gym Workouts Upper Body Workouts Dumbbell Workouts Cable Pulley Machine Workouts

Exercises

Set 1: 1 round
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
30 seconds
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
45 seconds
Small Forward Arm Circles
Small Forward Arm Circles
30 seconds
Transition
Transition
15 seconds

Set 2: 1 round
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Dumbbell Bent Over Rows
40 seconds
Transition
Transition
20 seconds
Bicep Curls
Bicep Curls
40 seconds
Transition
Transition
20 seconds
Dumbbell Shrugs
Dumbbell Shrugs
40 seconds
Transition
Transition
20 seconds
Hammer Curls
Hammer Curls
40 seconds
Transition
Transition
20 seconds
Cable Close Grip Pulldown
Cable Close Grip Pulldown
40 seconds
Transition
Transition
20 seconds
Cable Rear Pulldown
Cable Rear Pulldown
40 seconds
Transition
Transition
20 seconds
Dumbbell Deadlifts
Dumbbell Deadlifts
40 seconds
Transition
Transition
20 seconds

Set 3: 1 round
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Dumbbell Bent Over Rows
40 seconds
Transition
Transition
20 seconds
Bicep Curls
Bicep Curls
40 seconds
Transition
Transition
20 seconds
Dumbbell Shrugs
Dumbbell Shrugs
40 seconds
Transition
Transition
20 seconds
Hammer Curls
Hammer Curls
40 seconds
Transition
Transition
20 seconds
Cable Close Grip Pulldown
Cable Close Grip Pulldown
40 seconds
Transition
Transition
20 seconds
Cable Rear Pulldown
Cable Rear Pulldown
40 seconds
Transition
Transition
20 seconds
Dumbbell Deadlifts
Dumbbell Deadlifts
40 seconds
Transition
Transition
20 seconds

Set 4: 1 round
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Dumbbell Bent Over Rows
40 seconds
Transition
Transition
20 seconds
Bicep Curls
Bicep Curls
40 seconds
Transition
Transition
20 seconds
Dumbbell Shrugs
Dumbbell Shrugs
40 seconds
Transition
Transition
20 seconds
Hammer Curls
Hammer Curls
40 seconds
Transition
Transition
20 seconds
Cable Close Grip Pulldown
Cable Close Grip Pulldown
40 seconds
Transition
Transition
20 seconds
Cable Rear Pulldown
Cable Rear Pulldown
40 seconds
Transition
Transition
20 seconds
Dumbbell Deadlifts
Dumbbell Deadlifts
40 seconds
Transition
Transition
20 seconds

Set 5: 1 round
Bent Knee Twists
Bent Knee Twists
40 seconds
Transition
Transition
20 seconds
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
40 seconds
Transition
Transition
20 seconds

Set 6: 1 round
Standing Bow Pose
Standing Bow Pose
30 seconds
Standing Bow Pose
Standing Bow Pose
30 seconds
Seated Archer
Seated Archer
30 seconds
Seated Archer
Seated Archer
30 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
30 seconds

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Log Workout
Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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