Gympal
    Pull Day

    Pull Day

    Amir Samir
    Amir Samir

    Body Heatmap

    Target Muscles

    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.

    165 kg1
    265 kg2
    365 kg3
    LatsUpper 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.

    160 kg1
    265 kg2
    360 kgF
    40 kg4
    Upper BackLats

    Over Bench Wrist Curl

    Rest your forearms on a bench with wrists hanging over the edge, curl the dumbbells upward, then lower slowly to engage your forearms.

    17 kg1
    27 kg2
    37 kgF
    Forearms

    Rope Cable Curl

    16 reps1
    27 reps2
    38 repsF
    BicepsForearms

    Bent Over Row (Barbell)

    18 reps1
    28 reps2
    310 reps3
    Upper BackLats

    EZ Bar Biceps Curl

    121 reps1
    221 reps2
    321 reps3
    Biceps

    Pull Up (Band)

    13 reps1
    23 reps2
    LatsUpper Back

    Straight Leg Deadlift

    18 reps1
    28 reps2
    38 reps3
    HamstringsGlutesLower Back