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Pull Mechanics & Lat Activation

Day 2 upper pull session focusing on barbell rows, pull-up bar work, and ring/cable rows to build pulling strength with controlled tempo. Volume is reduced to 0.7x for the foundation phase, emphasizing form and muscle activation across back, biceps, and rear delts.

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Workout Breakdown

Warm-Up

Arm Circle

1 set × 10 reps

Shoulder Roll

1 set × 10 reps

Scapular Pull-Up

1 set × 8 reps

Dead Hang

1 set × 20s

Main Workout

Row Progression

Progressive exercise

Pullup Progression

Progressive exercise

Row (Bent-Over) - Barbell

3 sets × 8 reps, 8 reps, 8 reps

Superset

3 circuits

Lat Pulldown (Single-Arm) - Cable

1 set × 10 reps

Bicep Curl - Dumbbell

1 set × 12 reps

Pull Assistance

Progressive exercise

Cool Down

Child's Pose Lat Stretch

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 20s

Hand Clasp Stretch (Behind the Back)

1 set × 20s

Cat-Cow

1 set × 8 reps