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.
Iso-Lateral High Row (Machine)
Iso-Lateral High Row (Machine)
Bicep Curl (Dumbbell)
Keep your elbows close to your sides and curl the dumbbells up slowly. Lower them with control to keep tension on your biceps.
Bicep Curl (Dumbbell)
Keep your elbows close to your sides and curl the dumbbells up slowly. Lower them with control to keep tension on your biceps.
Seated Incline Curl
Seated Incline Curl
Overhead Triceps Extension (Cable)
Overhead Triceps Extension (Cable)
Shrug (Dumbbell)
Hold the dumbbells at your sides and shrug your shoulders up toward your ears. Lower slowly to maintain tension on your traps.
Shrug (Dumbbell)
Hold the dumbbells at your sides and shrug your shoulders up toward your ears. Lower slowly to maintain tension on your traps.
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.
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.
Rear Delt Reverse Fly (Dumbbell)
