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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 просмотров • 2 месяцев назад •via TikTok

Спорт Здоровье и велнес #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 просмотров • 5 месяцев назад

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

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- 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.

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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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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!👇

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12,325 просмотров • 3 лет назад

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* 🔥

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233,336 просмотров • 3 месяцев назад

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 просмотров • 1 месяц назад

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 просмотров • 1 год назад

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

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sarah mackay 💗

17,000 просмотров • 4 дней назад

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 просмотров • 4 месяцев назад