Gympal

    Pull Day

    Ibo E.
    Ibo E.

    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.

    138.55539730202938 kg1
    238.55539730202938 kg2
    334.01946820767298 kg3
    Upper BackLats

    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.

    145.35929094356398 kg1
    247.62725549074217 kg2
    345.35929094356398 kg3
    LatsUpper Back

    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.

    127.21557456613839 kg1
    222.67964547178199 kg2
    3-3
    Biceps

    Shrug (Dumbbell)

    Hold the dumbbells at your sides and shrug your shoulders up toward your ears. Lower slowly to maintain tension on your traps.

    1-1
    2-2
    3-3
    Upper 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.

    127.21557456613839 kg1
    222.67964547178199 kg2
    3-3
    Forearms

    Cable Middle Fly

    18 reps1
    28 reps2
    37 reps3
    Chest