Intense Workout

Pull Back Workout

Intense Duration 33 minutes

Target Areas: Back

Equipment: Strength Machine, Barbell, Dumbbell, Bench

Added By Daniel Garcia

Tags

Full Gym Workouts Back Workouts Strength Machine Workouts Barbell Workouts Dumbbell Workouts Bench Workouts

Exercises

Set 1: 1 round

30 seconds

10 seconds

Front Back Jacks

Front Back Jacks

30 seconds

10 seconds

Overhead Stretches

Overhead Stretches

15 seconds

Upper Back Swimmer Stretches

Upper Back Swimmer Stretches

15 seconds

30 seconds

Set 2: 5 rounds

Cable Lat Pull Down

15 reps

20 seconds

20 seconds

Set 3: 1 round

20 seconds

Set 4: 3 rounds

Weights: Moderate

15 reps

20 seconds

Set 5: 1 round

20 seconds

Set 6: 5 rounds

Kneeling Right Arm Rows

Kneeling Right Arm Rows

25 reps

5 seconds

Kneeling Left Arm Rows

Kneeling Left Arm Rows

25 reps

15 seconds

Set 7: 1 round

20 seconds

Set 8: 3 rounds

30 seconds

Rotating Elbow Plank

Rotating Elbow Plank

30 seconds

20 seconds

Set 9: 1 round

Upper Back Swimmer Stretches

Upper Back Swimmer Stretches

15 seconds

30 seconds

Big Reverse Arm Circles

Big Reverse Arm Circles

15 seconds

30 seconds

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23 mins 4 secs, Moderate

Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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Push (Chest, Shoulders, Triceps)

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Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

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.

Power Systems Strength Equipment

Home Gym Multifunctional Equipment

BowFlex Xceed Home Gym

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Workout Categories

Featured

Weight Loss

Abs & Core

Bodyweight

YouTube

Community Created

Weightlifting

HIIT

Cardio

Toning

Full Body