Gympal

    Pull Day

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    Body Heatmap

    Target Muscles

    Lat Pulldown (Machine)

    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.

    1-1
    2-2
    3-3
    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.

    1-1
    2-2
    3-3
    Upper BackLats

    Rear Delt Reverse Fly (Machine)

    1-1
    Rear DeltsUpper Back

    Bicep Curl (Barbell)

    1-1
    Biceps

    Hammer Curl (Dumbbell)

    1-1
    BicepsForearms

    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.

    1-1
    2-2
    3-3
    Forearms