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Banded Strength Pull

Build a strong, resilient back with heavy band rows and pull-apart variations. You'll groove solid pulling mechanics and fire up your rear delts and biceps — the perfect foundation for the weeks ahead.

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Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 20s, 20s

2

Shoulder Roll

2 sets × 20s, 20s

3

Pull Apart - Resistance Band

2 sets × 15 reps, 15 reps

4

Serratus Wall Slide

2 sets × 10 reps, 10 reps

Main Workout

1

Bent Over Row

2 sets × 2×8 reps, 8 reps

2

Bent Over Row

2 sets × 2×8 reps, 8 reps

3

Pull Apart - Resistance Band

2 sets × 10 reps, 10 reps

4

Face Pull - Resistance Bands

2 sets × 12 reps, 12 reps

5

Bicep Curl - Resistance Bands

2 sets × 12 reps, 12 reps

6

Reverse Curl - Resistance Band

2 sets × 10 reps, 10 reps

Cool Down

1

Child's Pose

1 set × 40s

2

Thread the Needle

1 set × 30s

3

Chest Doorway Stretch

1 set × 30s

4

Neck Stretch (Lateral)

1 set × 20s