Pull Day Workout (Back & Biceps & Shoulders)
Pull Day Routine
Lat Pulldown
How to Do: Sit at the machine, grip the bar wider than shoulder-wid
### Pull Day Routine
1. **Lat Pulldown**
**How to Do**: Sit at the machine, grip the bar wider than shoulder-width, pull the bar down to your chest while keeping your elbows close to your body.
**Watch Out For**: Avoid leaning back excessively. Keep your core engaged.
**Feel**: You'll feel your lats working.
[Video](https://www.youtube.com/shorts/hnSqbBk15tw)
2. **Dumbbell Rows**
**How to Do**: Place one knee and one hand on a bench for support, keep your back flat, and pull the dumbbell towards your hip with the opposite hand.
**Watch Out For**: Don’t round your back. Maintain a flat spine.
**Feel**: Target your upper back and lats.
[Video](https://www.youtube.com/shorts/5pU_3aXM6ww)
3. **Face Pulls**
**How to Do**: Use a cable machine at eye level, pull the rope towards your face, keeping your elbows high.
**Watch Out For**: Avoid using your lower back; keep your core tight.
**Feel**: Engage your rear delts and upper back.
[Video](https://www.youtube.com/shorts/DVxfKB0BnlY)
4. **Bicep Curls**
**How to Do**: Stand with dumbbells, curl them up towards your shoulders while keeping your elbows stationary.
**Watch Out For**: Don’t swing your arms; keep the movement controlled.
**Feel**: Focus on the biceps contracting.
[Video](https://www.youtube.com/shorts/ckhfQgBfj6w)
5. **Pull-Ups (or Assisted Pull-Ups)**
**How to Do**: Grip the bar slightly wider than shoulder-width, pull yourself up until your chin is above the bar.
**Watch Out For**: Avoid swinging your legs; keep the movement smooth.
**Feel**: Target your lats and biceps.
[Video](https://www.youtube.com/shorts/dvG8B2OjfWk)
6. **Seated Cable Rows**
**How to Do**: Sit at the cable machine, pull the handle towards your waist while leaning back slightly.
**Watch Out For**: Don’t lean too far back; keep your back straight.
**Feel**: Work your middle back and biceps.
[Video](https://www.youtube.com/shorts/fPbfYDgzIgA)
7. **Dumbbell Shoulder Press**
**How to Do**: Sit or stand with a dumbbell in each hand, press them overhead while keeping your core tight.
**Watch Out For**: Don’t arch your back; keep your movements controlled.
**Feel**: Engage your shoulders and upper back.
[Video](https://www.youtube.com/shorts/4GkqruTC3F4)
8. **Lateral Raises**
**How to Do**: Stand with dumbbells at your sides, lift them out to shoulder height while keeping your elbows slightly bent.
**Watch Out For**: Avoid swinging; keep the movement slow and controlled.
**Feel**: Focus on the side deltoids.
[Video](https://www.youtube.com/shorts/G-piLwLu0d4)
- Adjust weights according to your level.
- Shoot for 8-15 good reps per set, but instead of counting reps, go to failure.
- Perform 3-4 sets per exercise.
- Rest 30-90 seconds between sets.
- Finish with a cool down and stretching to promote recovery and flexibility.
- Aim to execute this workout 1-2 times per week. This allows your muscles to recover while still making gains.Eduarda Ferreira is looking for an efficient pull day workout routine that centers around her favorite exercises, lat pulldowns and dumbbell rows. She aims for a quick 30-minute session to fit in other fitness activities like cardio, core, and stretching. This concise approach helps her stay active and manage her time effectively.By Eduarda Ferreira