Gympal
    Pull Day

    Pull Day

    Hogan Kim
    Hogan Kim

    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.

    160 kg1
    260 kg2
    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.

    135 kgW
    260 kg2
    365 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.

    114 kg1
    Biceps

    Lat Pulldown - Close Grip

    18 reps1
    28 reps2
    LatsUpper Back

    Lat Pulldown (Machine)

    18 reps1
    LatsUpper Back

    Iso-Lateral Row (Machine)

    110 reps1
    210 reps2
    38 reps3
    48 reps4
    Upper BackLats

    leon kahara bicep

    17 reps1
    25 reps2
    35 reps3
    45 reps4
    Biceps

    Bicep Curl (Barbell)

    18 reps1
    28 reps2
    Biceps

    Chin Up

    16 reps1
    24 reps2
    LatsUpper BackBiceps

    Pull Up

    10 reps1
    LatsUpper Back