1/9

Pull Day

~45 min7 exercises

Back50%Biceps15%Rear Delts/Cuff15%Lower Traps15%Forearms5%

Back-focused day, trimmed to fit a real 45 min. Lat pulldown and rows are the two anchors. Face pulls cover rear delt/cuff, Y-raises cover lower traps — one bucket each instead of four competing for the same slot. Arms close it out, with grip holds tucked into the curl rest periods.

2/9

Warm-up

1 × 12-15
High anchor, arms mostly straight, sweep hands toward pockets. Keep ribs down and stop before any shoulder pinch.
1 × 12-15
Pull toward lower ribs, pause 1 sec with shoulder blades back and down.
1-2 × 8
Start easy and groove shoulder blades down before the first work set.

3/9

Cable Lat Pulldown

4 × 10-12

Lats (wide back)Upper backBicepsRear delts

SetupGrip slightly wider than your shoulders. Sit or kneel tall, ribs down.

FormPull your shoulder blades down first, then drive elbows to your front pockets, bar to your upper chest. Squeeze 1 sec, then reach up to a full stretch without shrugging.

Set shoulder blades down before bending elbows. Pull elbows toward front pockets, bar to upper chest/collarbone. 1 sec squeeze, then reach up until lats stretch while shoulders stay down. Stop short of shrugging at the top.

CuesSwinging the torso → cut the weight and stay still.

Pulling with the arms before the blades move → set your shoulder blades down first, then pull.

WhyMain back-width builder and your path back to pull-ups.

4/9

Chest-supported row

3-4 × 10-12

Mid-backRear deltsLatsBiceps

SetupChest glued to a ~45° pad, feet grounded, arms hanging long.

FormDraw your shoulder blades back first, then drive your elbows toward your hips (not your chest). Pause 1 sec, lower until the blades spread.

Start with arms long and shoulder blades reaching forward. Pull elbows toward hips/lower ribs — not toward your chest. Begin by drawing blades back, then elbows follow. Lower until blades spread fully without losing chest contact.

CuesCraning your neck → keep your head still and chest on the pad.

Elbows pulling toward your chest → drive them toward your hips instead.

WhyBuilds mid-back thickness with no lower-back fatigue.

5/9

Cable face pulls

3 × 15-20

Rear deltsRotator cuff (deep shoulder stabilizers)Mid-back

SetupPulley at eye level, staggered stance, ribs down, arms long.

FormPull the rope toward your forehead, separating your hands, thumbs back and elbows high. Hold 1 sec, return slow.

Start arms long with shoulders down. Pull rope toward forehead/eyes while separating hands; finish thumbs back, elbows high. Hold 1 sec. Return slowly — no leaning back or arching through the lumbar.

CuesLeaning back to move it → lighten and stay upright.

Elbows dropping at the finish → keep them high and flared, thumbs pointing back.

WhyKeeps the rotator cuff strong and the shoulder healthy. This day's one rear-delt/cuff move — rear delt fly was cut since face pulls already hit the rear delt through a similar arc.

6/9

Prone Y-Raises (Trap-3 Raise)

3 × 10-12

Lower trapsMid trapsRhomboids

SetupFace-down on an incline bench, arms in a 45° Y, thumbs up.

FormLift by sliding your shoulder blades down and together — not by shrugging. Reach long, hold 1–2 sec, lower slow.

Set ribs and neck neutral before lifting. Lift by sliding shoulder blades down and together — not by shrugging upward. Reach long as arms rise; stop before neck or upper traps take over. Hold 1–2 sec; lower slowly.

CuesNeck or upper traps take over → use almost no weight (2.5 lb is plenty).

Arms rising without blades moving → think "tuck the blades into your back pockets" first, then lift.

WhyStrengthens weak lower traps — the real fix for slouching. This day's one lower-trap move — Kelso shrugs and monkey shrugs (upper-trap asymmetry work) were cut; pulldowns, rows, and face pulls already give that area indirect work.

7/9

Hammer curls

3 × 10-12

BicepsBrachialis (outer arm)Forearms

SetupStand tall, neutral grip (palms facing in), elbows pinned just in front of your ribs.

FormCurl without letting elbows drift back. Lower 2–3 sec to full extension — that slow lower is where the forearm grows.

Elbows pinned slightly in front of ribs. Curl without letting elbows drift back; stop before shoulders roll forward. Lower for 2–3 sec to full extension. Keep wrists straight. The slow eccentric (lowering phase) is where the forearm and brachialis grow.

CuesBody swaying → brace against a wall.

Elbows drifting back on the curl → keep them pinned slightly in front of your ribs.

WhyArm thickness that regular curls miss, with less elbow strain.

DefaultZottman curls — palm-up on the way up, rotate to palm-down at the top, lower slow. Drop ~20% weight vs hammer. Back to hammers at any elbow ache.

8/9

Dead-hang DB holds

2-3 × 20-30 sec

ForearmsBrachialisTrapsCore

SetupHeavy dumbbells, stand tall, shoulders packed, ribs down, no straps.

FormCrush the handles and hold, wrists straight, breathing. Set them down when your grip gives out — not your posture.

Stand tall with neutral grip, ribs down and shoulders packed. Squeeze the handles hard, keep wrists straight (don't let the load drag them into hyperextension), breathe steadily. Set down when grip — not posture — gives out. No straps unless grip fails well short of the target time.

CuesPosture breaking before grip → lighten the load.

Wrists bending back → actively squeeze harder and keep them straight.

WhyBuilds grip without adding elbow-bending volume.

NoteDo these between hammer-curl sets — no extra clock time.

9/9

Optional: Stationary bike — Zone 2 cooldown: 10 min

Time10 minEffortZone 2 talk paceSeatHighRuleCadence > resistance

Conversational pace (~60–65% max HR). High cadence over resistance. Seat high (hip >90° at top of stroke).