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Pull Workout Exercises 1. Reverse-Grip Lat Pulldown Pull the bar toward your chest with a reverse grip to target the lower lats. 2. Overhand-Grip Seated Row Pull the bar toward your upper body with an overhand grip to target the mid-back and upper back. 3. Machine Pendlay Row Keep... your upper body stable and drive your elbows back to target the upper back. 4. Neutral-Grip Lat Pulldown Pull the handles toward your chest with a neutral grip to work the mid-back and lower lats. 5. Face Pull Row Pull the rope toward your face while spreading your hands to target the upper back and rear delts. 6. Reverse Pec Deck Fly * Keep your chest against the pad and move your arms backward to target the rear delts (rear shoulders). 7. Seated Dumbbell Curl * Keep your elbows fixed beside your body and curl the dumbbells upward to work the biceps overall. each exercise: 10–15 reps × 3–4 sets #pullday #backday #biceps #gymreels #pullworkoutshow more

Musab_fit

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95,600 views • 2 months ago •via TikTok

Sports Health & Wellness #pullday #backday #biceps #gymreels #pullworkout

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Need a complete pull day routine? Try these 6 moves🔥 1. Wide-Grip Lat Pulldown - Pull the bar to your upper chest to build upper back and back width. 2. Neutral-Grip Lat Pulldown - Drive your elbows down with a neutral grip to target mid-to-lower back. 3. Two-Arm Dumbbell Row - Pull both dumbbells back to build mid-back thickness and pulling strength. 4. Close-Grip Lat Pulldown - Pull with a close grip to create a deep mid-to-lower back contraction. 5. Machine Arm Curl - Keep elbows fixed and curl up to target the biceps overall. 6. Cable Rope Hammer Curl - Curl with thumbs up to build brachialis and side-arm thickness. Routine Guide - 3–4 sets each / 10–12 reps - Rest 45–60 sec Back width. Back thickness. Biceps. All covered in one pull day routine. Save this for your next back day💪 #pullday #backworkout #latpulldown #dumbbellrow #bicepsworkout

Need a complete pull day routine? Try these 6 moves🔥 1. Wide-Grip Lat Pulldown - Pull the bar to your upper chest to build upper back and back width. 2. Neutral-Grip Lat Pulldown - Drive your elbows down with a neutral grip to target mid-to-lower back. 3. Two-Arm Dumbbell Row - Pull both dumbbells back to build mid-back thickness and pulling strength. 4. Close-Grip Lat Pulldown - Pull with a close grip to create a deep mid-to-lower back contraction. 5. Machine Arm Curl - Keep elbows fixed and curl up to target the biceps overall. 6. Cable Rope Hammer Curl - Curl with thumbs up to build brachialis and side-arm thickness. Routine Guide - 3–4 sets each / 10–12 reps - Rest 45–60 sec Back width. Back thickness. Biceps. All covered in one pull day routine. Save this for your next back day💪 #pullday #backworkout #latpulldown #dumbbellrow #bicepsworkout

giljongkeun

181,500 views • 5 months ago

my full back day, broken down move by move. this is how i build a strong, thick back 👇 to train with me check the link in my bio.. we start November 1st 😊 kneeling cable lat pulldown the cables pull out and down in a wide arc, the same way your lats run. kneeling takes momentum out of it, and two handles mean your stronger side can't take over. reach tall, drive your elbows to your hips, squeeze. lat pulldown with the moon bar the curved ends put your wrists and shoulders in a more natural position, and the bar doesn't hit your chest as early, so you pull further and get a deeper squeeze. chest up, elbows down and back, no leaning way back. single arm machine row unlike a dumbbell, it pulls you forward in the same direction you row, so your back works the whole rep. you're seated and braced, so your lower back stays out of it. reach for the stretch, drive your elbow to your hip, squeeze. cable upper back row lifting your elbows to shoulder height moves the work into your upper back and rear delts. great for posture and that thick, detailed back. go a little lighter, pull to your upper chest and pinch your shoulder blades together. seated row with elbows tucked this one hits your mid back and lats. a strong mid back pulls your shoulders back so you stand taller, and building your back makes your waist look smaller. chest up, pull to your stomach, squeeze, control it back. straight arm pulldown your elbows don't bend, so your biceps can't help and your lats do all the work. perfect at the end when your arms and grip are tired. go light, sweep the bar to your thighs and squeeze hard at the bottom. rack pulls the top half of a deadlift, pulled from knee height. it loads your traps, upper back and glutes, and it's a great way to get comfortable lifting heavy. at the end of the workout, pick a weight you can control every rep. form first, always. #backworkout #backday #gymtok #strongwomen #trainwithmiranda

my full back day, broken down move by move. this is how i build a strong, thick back 👇 to train with me check the link in my bio.. we start November 1st 😊 kneeling cable lat pulldown the cables pull out and down in a wide arc, the same way your lats run. kneeling takes momentum out of it, and two handles mean your stronger side can't take over. reach tall, drive your elbows to your hips, squeeze. lat pulldown with the moon bar the curved ends put your wrists and shoulders in a more natural position, and the bar doesn't hit your chest as early, so you pull further and get a deeper squeeze. chest up, elbows down and back, no leaning way back. single arm machine row unlike a dumbbell, it pulls you forward in the same direction you row, so your back works the whole rep. you're seated and braced, so your lower back stays out of it. reach for the stretch, drive your elbow to your hip, squeeze. cable upper back row lifting your elbows to shoulder height moves the work into your upper back and rear delts. great for posture and that thick, detailed back. go a little lighter, pull to your upper chest and pinch your shoulder blades together. seated row with elbows tucked this one hits your mid back and lats. a strong mid back pulls your shoulders back so you stand taller, and building your back makes your waist look smaller. chest up, pull to your stomach, squeeze, control it back. straight arm pulldown your elbows don't bend, so your biceps can't help and your lats do all the work. perfect at the end when your arms and grip are tired. go light, sweep the bar to your thighs and squeeze hard at the bottom. rack pulls the top half of a deadlift, pulled from knee height. it loads your traps, upper back and glutes, and it's a great way to get comfortable lifting heavy. at the end of the workout, pick a weight you can control every rep. form first, always. #backworkout #backday #gymtok #strongwomen #trainwithmiranda

Miranda Cohen

15,363 views • 18 days ago

- Weighted pull ups - Seated cable rows - Wide grip pull down - Single arm lat pulldown - Machine chest supported row or T-bar row 2-3 sets. 0-2 RIR. 2x per week Pull narrow for lats. Pull wide with arms flared for upper back. Use vertical and horizontal variation for both.

- Weighted pull ups - Seated cable rows - Wide grip pull down - Single arm lat pulldown - Machine chest supported row or T-bar row 2-3 sets. 0-2 RIR. 2x per week Pull narrow for lats. Pull wide with arms flared for upper back. Use vertical and horizontal variation for both.

Prince Aboagye-Boadi

265,497 views • 6 months ago

Pull different, grow different. Your grip decides your gains—hit lats, mid-back, or upper back with precision.

Pull different, grow different. Your grip decides your gains—hit lats, mid-back, or upper back with precision.

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Upper Back Attack Chest supported high rows to target the upper back and posterior delts If you want the aura of a thicc beast; your traps, neck and rear delts need some meat

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13,848 views • 5 months ago

🔽4 Cable Crossover Variations – Mid, High, Low & Reverse Fly Guide🔥 1. Mid Cable Crossover - Bringing your hands together at chest height targets the chest overall and inner chest evenly, making it a solid basic cable chest movement. 2. High Cable Crossover - Pulling from high to low emphasizes the lower chest, helping build the lower chest line and lower chest volume. 3. Low Cable Crossover - Pulling from low to high emphasizes the upper chest, helping improve the clavicle line and upper chest volume. 4. Reverse Cable Fly - Opening your arms outward targets the rear delts and upper back, helping improve rear-shoulder shape and upper-back detail. Routine Guide 3–4 sets each / 10–15 reps Rest 45–60 seconds Save this and choose the right cable angle for your next chest workout. #chestworkout #fitness #chest #chestday #gymtips

🔽4 Cable Crossover Variations – Mid, High, Low & Reverse Fly Guide🔥 1. Mid Cable Crossover - Bringing your hands together at chest height targets the chest overall and inner chest evenly, making it a solid basic cable chest movement. 2. High Cable Crossover - Pulling from high to low emphasizes the lower chest, helping build the lower chest line and lower chest volume. 3. Low Cable Crossover - Pulling from low to high emphasizes the upper chest, helping improve the clavicle line and upper chest volume. 4. Reverse Cable Fly - Opening your arms outward targets the rear delts and upper back, helping improve rear-shoulder shape and upper-back detail. Routine Guide 3–4 sets each / 10–15 reps Rest 45–60 seconds Save this and choose the right cable angle for your next chest workout. #chestworkout #fitness #chest #chestday #gymtips

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Top 5 Exercises for Back WIDTH (Lats) 1. Lat Pull-Down Machine - Neutral Grip 2. Cable Lat Pull-Down - Wide Grip 3. Pullover Machine 4. Machine Lat Row 5. Pull-Ups - Wide Grip

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Dean Turner

21,905 views • 1 month ago

GURANTEED THICKER ARMS🦾 Try this out for thicker arms. Reverse grip curls with EZ-bar. TARGET: Brachialis, Brachioradialis and Forearms. FORCE: Pull Execution: Grab EZ-Bar at shoulder-width with a pronated grip(overhand grip). Slightly lean back and keep that chest puffed out. Don’t flare out your elbows. You want to keep your elbows tucked and close to your sides. Your elbows should stay in a fixed position and act as a hinge. Curl the bar upwards but without moving your elbows. Select a weight that’s challenging but manageable. I like to go slow and controlled on these aiming between 8-10 reps and 2-3 sets. Like/Follow/Save/Share for more workouts and tips. 😁🔥 . . . . . . . . #bicepworkout #biceps #armsworkout #armday #gym #gymrat #bodybuilding #fyp #asthetic

GURANTEED THICKER ARMS🦾 Try this out for thicker arms. Reverse grip curls with EZ-bar. TARGET: Brachialis, Brachioradialis and Forearms. FORCE: Pull Execution: Grab EZ-Bar at shoulder-width with a pronated grip(overhand grip). Slightly lean back and keep that chest puffed out. Don’t flare out your elbows. You want to keep your elbows tucked and close to your sides. Your elbows should stay in a fixed position and act as a hinge. Curl the bar upwards but without moving your elbows. Select a weight that’s challenging but manageable. I like to go slow and controlled on these aiming between 8-10 reps and 2-3 sets. Like/Follow/Save/Share for more workouts and tips. 😁🔥 . . . . . . . . #bicepworkout #biceps #armsworkout #armday #gym #gymrat #bodybuilding #fyp #asthetic

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154,400 views • 2 years ago

Adjust your grip to isolate your lats, mid-back, or upper back.

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🔥 Not All Pull-Ups Hit the Same Muscles Not every pull-up works your muscles the same way. Your grip and elbow path can shift the load toward your lats, upper back, biceps, or forearms. Understanding these differences helps you train with intent, avoid wasted reps, and build a stronger, wider back. 🏋️ SETS & REPS 3–4 sets × 8–12 reps 1–2 sessions/week Train smarter, not harder. 💪 Save this and come back stronger.

🔥 Not All Pull-Ups Hit the Same Muscles Not every pull-up works your muscles the same way. Your grip and elbow path can shift the load toward your lats, upper back, biceps, or forearms. Understanding these differences helps you train with intent, avoid wasted reps, and build a stronger, wider back. 🏋️ SETS & REPS 3–4 sets × 8–12 reps 1–2 sessions/week Train smarter, not harder. 💪 Save this and come back stronger.

YouCan

12,000 views • 1 month ago

Workout With Wai Teik DM for coaching enquiries! Exercise: Lat Pulldown Body part: Upper Back 1. Grasp the bar with a wide, overhand, knuckles-up grip.

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Wai Teik Fitness

14,802 views • 1 year ago

🔥 Perfect Incline Smith Machine Bench Press Your upper chest grows with precision, not random reps. Set the bench to 30–45°, keep your shoulders retracted, and lower the bar toward your upper chest — not your neck. 💪 For Growth • 4 sets × 8–12 reps • 60–90 sec rest • 2

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Demicstory

27,611 views • 1 month ago

My favorite way to train the upper back and rear shoulders, a seated Face Pull/High row hybrid. Seated enables you to really isolate the back/shoulders for the movement, and go heavier.

My favorite way to train the upper back and rear shoulders, a seated Face Pull/High row hybrid. Seated enables you to really isolate the back/shoulders for the movement, and go heavier.

⚡️🌞 Sol Brah 🌞🐬

17,016 views • 2 months ago

Don’t skip your cool down 💪 A simple upper body stretch routine: • Cross-Body Shoulder Stretch – Targets the rear delts and upper shoulder. • Overhead Triceps Stretch – Stretches the triceps, lats and shoulders. • Upper Back (Bear Hug) Stretch – Opens up the upper back, rhomboids and rear shoulders. • Chest Opener Stretch – Stretches the chest (pecs), front shoulders and biceps. • Overhead Reach Stretch – Lengthens the lats, shoulders and sides of the torso. A few minutes of stretching can help reduce muscle tightness, improve flexibility and leave you feeling ready for your next session. Save this for your next upper body workout! 🩵 #upperbody #cooldown #stretching #workout

Don’t skip your cool down 💪 A simple upper body stretch routine: • Cross-Body Shoulder Stretch – Targets the rear delts and upper shoulder. • Overhead Triceps Stretch – Stretches the triceps, lats and shoulders. • Upper Back (Bear Hug) Stretch – Opens up the upper back, rhomboids and rear shoulders. • Chest Opener Stretch – Stretches the chest (pecs), front shoulders and biceps. • Overhead Reach Stretch – Lengthens the lats, shoulders and sides of the torso. A few minutes of stretching can help reduce muscle tightness, improve flexibility and leave you feeling ready for your next session. Save this for your next upper body workout! 🩵 #upperbody #cooldown #stretching #workout

ELIZA | FITNESS COACH

37,300 views • 3 months ago

Work your entire body with this full-body Pilates workout, featuring a set of light hand weights (1-2kg dumbbells). Target your upper and lower back, shoulders, chest, and abs by performing 2 sets of 10–15 reps per exercise. Save this post for later!👇

Work your entire body with this full-body Pilates workout, featuring a set of light hand weights (1-2kg dumbbells). Target your upper and lower back, shoulders, chest, and abs by performing 2 sets of 10–15 reps per exercise. Save this post for later!👇

BetterMe: Health Coaching

12,325 views • 3 years ago

This video is showing *4 different lat pulldown attachments* and which part of the back each one 1. *4 attachments. 4 back targets.* 2. *Build a wider, thicker back* Close grip → Mid back | Rope → Teres | V-bar → Lower lats | Wide bar → Outer lats 3. *Lat pulldown breakdown* 🔥

This video is showing 4 different lat pulldown attachments and which part of the back each one 1. 4 attachments. 4 back targets. 2. Build a wider, thicker back Close grip → Mid back | Rope → Teres | V-bar → Lower lats | Wide bar → Outer lats 3. Lat pulldown breakdown 🔥

FITNESS WORLD💪✌

233,336 views • 3 months ago

Want to build a stronger back? Let’s get into it, ladies! The fixed lat pulldown machine is a great option for working your lats and building upper-body strength, but the goal isn’t just to pull the weight down. Get your setup right, keep the movement controlled, and focus on pulling with your BACK instead of letting your arms do all the work. Learning proper form takes time, so don’t rush it. Get comfortable with the movement, stay consistent, and keep getting stronger! ❤️ Save this tutorial for your next back day! #LatPulldown #BackWorkout #WomensFitness #WomenWhoLift #FitnessTips

Want to build a stronger back? Let’s get into it, ladies! The fixed lat pulldown machine is a great option for working your lats and building upper-body strength, but the goal isn’t just to pull the weight down. Get your setup right, keep the movement controlled, and focus on pulling with your BACK instead of letting your arms do all the work. Learning proper form takes time, so don’t rush it. Get comfortable with the movement, stay consistent, and keep getting stronger! ❤️ Save this tutorial for your next back day! #LatPulldown #BackWorkout #WomensFitness #WomenWhoLift #FitnessTips

Stone Builds

17,300 views • 1 month ago

This version of Dumbbell Row will hammer the rear delts and upper back. Use a pronated grip and pull up into the arm pit area alongside the chest. I like to let the weight touch the ground for just a beat but keep tension on the muscle. Also like to reach down slightly under the bench vs going straight down for a little extra stretch and ROM for the rear delt.

This version of Dumbbell Row will hammer the rear delts and upper back. Use a pronated grip and pull up into the arm pit area alongside the chest. I like to let the weight touch the ground for just a beat but keep tension on the muscle. Also like to reach down slightly under the bench vs going straight down for a little extra stretch and ROM for the rear delt.

Andy Baker

18,775 views • 1 year ago

3 day full body workout at home with dumbbells | home workout for women to build muscle without exercising every day | Built from Home ep 6 MONDAY: FULL BODY A Bulgarian split squat (quads, glutes) Romanian deadlift (glutes, hamstrings) Dumbbell row, elbows at ~45° (upper back) Push ups or a regression (chest, triceps) Lateral raise (side delts) Weighted crunch (abs) WEDNESDAY: FULL BODY B Heel-elevated goblet squat (quads) Dumbbell hip thrust (glutes) Single-arm row, elbows tucked (lats) Close-grip push ups (chest, triceps) Rear delt fly (rear delts) Supinated curl (biceps) FRIDAY: FULL BODY C Dumbbell step up (quads, glutes) Slider hamstring curl (hamstrings) Dumbbell row (upper back) Push ups or a regression (chest, triceps) Single-leg calf raise (calves) Lateral raise (side delts) 2–3 sets of 6–12 reps for every exercise. Add a rep or a bit of weight each week. Weekends off, with steps if you like. My full workout plans are on my website! Save this for your next home workout, and follow for Built from Home ep 7: back day. #homeworkout #fullbodyworkout #dumbbellworkout #workoutroutine #workoutforwomen

3 day full body workout at home with dumbbells | home workout for women to build muscle without exercising every day | Built from Home ep 6 MONDAY: FULL BODY A Bulgarian split squat (quads, glutes) Romanian deadlift (glutes, hamstrings) Dumbbell row, elbows at ~45° (upper back) Push ups or a regression (chest, triceps) Lateral raise (side delts) Weighted crunch (abs) WEDNESDAY: FULL BODY B Heel-elevated goblet squat (quads) Dumbbell hip thrust (glutes) Single-arm row, elbows tucked (lats) Close-grip push ups (chest, triceps) Rear delt fly (rear delts) Supinated curl (biceps) FRIDAY: FULL BODY C Dumbbell step up (quads, glutes) Slider hamstring curl (hamstrings) Dumbbell row (upper back) Push ups or a regression (chest, triceps) Single-leg calf raise (calves) Lateral raise (side delts) 2–3 sets of 6–12 reps for every exercise. Add a rep or a bit of weight each week. Weekends off, with steps if you like. My full workout plans are on my website! Save this for your next home workout, and follow for Built from Home ep 7: back day. #homeworkout #fullbodyworkout #dumbbellworkout #workoutroutine #workoutforwomen

sarah mackay 💗

17,000 views • 4 days ago

Seated Rows - holding with a close grip handle will focus on the thickness of your lats. The neutral grip helps build the long head of your biceps and also strengthen your forearms.

Seated Rows - holding with a close grip handle will focus on the thickness of your lats. The neutral grip helps build the long head of your biceps and also strengthen your forearms.

Roger Snipes™

15,844 views • 4 months ago