Bodyweight Fitness Logo
Bodyweight Fitness
No image
Bodyweight Strength and Mass →

Upper Body Pull Focus

Build a strong, confident back with this beginner-friendly pulling session! You'll work on posture, scapular control, and back thickness using smart bodyweight moves that set you up for long-term gains.

?

Created by

Unknown

Workout Breakdown

Warm-Up

1

Arm Circle

1 set × 30s

2

Cat-Cow

1 set × 10 reps

3

Thoracic Rotation

1 set × 8 reps

4

Serratus Wall Slide

1 set × 10 reps

Pullup Progression

Progressive exercise

Main Workout

1

Inverted Row Hold

3 sets × 8 reps, 8 reps, 8 reps

2

Superman Hold

3 sets × 30s, 30s, 30s

3

Wall Shoulder Blade Squeeze Hold

2 sets × 12 reps, 12 reps

4

Bird Dog

2 sets × 10 reps, 10 reps

5

Prone Y Raise

2 sets × 12 reps, 12 reps

Cool Down

1

Child's Pose

1 set × 40s

2

Chest Doorway Stretch

1 set × 30s

3

Seated Spinal Twist Stretch

1 set × 30s

4

Neck Stretch (Lateral)

1 set × 20s