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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.

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Workout Breakdown

Warm-Up

Arm Circle

1 set × 30s

Cat-Cow

1 set × 10 reps

Thoracic Rotation

1 set × 8 reps

Serratus Wall Slide

1 set × 10 reps

Pullup Progression

Progressive exercise

Main Workout

Inverted Row Hold

3 sets × 8 reps, 8 reps, 8 reps

Superman Hold

3 sets × 30s, 30s, 30s

Wall Shoulder Blade Squeeze Hold

2 sets × 12 reps, 12 reps

Bird Dog

2 sets × 10 reps, 10 reps

Prone Y Raise

2 sets × 12 reps, 12 reps

Cool Down

Child's Pose

1 set × 40s

Chest Doorway Stretch

1 set × 30s

Seated Spinal Twist Stretch

1 set × 30s

Neck Stretch (Lateral)

1 set × 20s