Gympal
    Pull Day

    Pull Day

    Kyle Denzel Matundan
    Kyle Denzel Matundan

    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.

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    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.

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    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.

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    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.

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    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.

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    Forearms