Pull Day
Share your favorite Pull Day Workout
## Pull Day Workout Summary
**Date Created**: 6 months, 3 weeks ago
**Workout Focus**: Back, Biceps, and Shoulders
### Key Learnings
- **Exercise Techniques**:
- **Lat Pulldown**: Focus on engaging lats; avoid excessive leaning back.
- **Dumbbell Rows**: Maintain a flat spine; target upper back and lats.
- **Face Pulls**: Engage rear delts; keep core tight.
- **Bicep Curls**: Control the movement; keep elbows stationary.
- **Pull-Ups**: Smooth motion; target lats and biceps.
- **Seated Cable Rows**: Maintain a straight back; work middle back.
- **Dumbbell Shoulder Press**: Control overhead press; engage shoulders.
- **Lateral Raises**: Slow and controlled; target side deltoids.
- **General Guidelines**:
- Adjust weights according to fitness level.
- Aim for 8-15 reps per set, going to failure.
- Complete 3-4 sets per exercise.
- Rest 30-90 seconds between sets.
- Include cool down and stretching post-workout.
- Perform the workout 1-2 times per week for optimal recovery and growth.
### Checklist of Completed Items
- [x] Defined Pull Day Routine
- [x] Listed exercises with techniques and tips
- [x] Provided video links for each exercise
- [x] Outlined general workout guidelines
### Future Reference
- Focus on muscle recovery to ensure gains.
- Regularly adjust workout intensity and weights as strength improves.By Eduarda Ferreira