Pull Day
Body Heatmap
Target Muscles
Seated Cable Row - V Grip (Cable)
Sit tall with your chest up, pull the handle towards your torso, and squeeze your shoulder blades together. Control the return to keep tension on your back.
Seated Cable Row - V Grip (Cable)
Sit tall with your chest up, pull the handle towards your torso, and squeeze your shoulder blades together. Control the return to keep tension on your back.
Lat Pulldown (Cable)
Keep your core tight and pull the bar down to your chest, focusing on engaging your lats. Slowly return to the top while maintaining control.
Lat Pulldown (Cable)
Keep your core tight and pull the bar down to your chest, focusing on engaging your lats. Slowly return to the top while maintaining control.
Preacher Curl (Machine)
Keep your elbows close to your sides and curl the dumbbells up slowly. Lower them with control to keep tension on your biceps.
Preacher Curl (Machine)
Keep your elbows close to your sides and curl the dumbbells up slowly. Lower them with control to keep tension on your biceps.
Hammer Curl (Dumbbell)
Hold the dumbbells at your sides and shrug your shoulders up toward your ears. Lower slowly to maintain tension on your traps.
Hammer Curl (Dumbbell)
Hold the dumbbells at your sides and shrug your shoulders up toward your ears. Lower slowly to maintain tension on your traps.
Reverse Curl (Barbell)
Rest your forearms on a bench with wrists hanging over the edge, curl the dumbbells upward, then lower slowly to engage your forearms.
Reverse Curl (Barbell)
Rest your forearms on a bench with wrists hanging over the edge, curl the dumbbells upward, then lower slowly to engage your forearms.
Seated Incline Curl
Seated Incline Curl
Rear Delt Reverse Fly (Machine)
