🔥TRY THIS PULL WORKOUT💪

✖️ GOAL: Back and Biceps size 💪
✖️ TIME: 70-90minutes ⏱
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Notes on this workout 👇🏻

✅ I chose the weights I’m using based on the weights I used the last time I performed that exercise and increased the load by roughly 5%.
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✅ RPE means Rate of Perceived Exertion. A term that references the effort you exert during each set.

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✅ RPE is based on a scale from 1-10. 10 = I couldn’t have done 1 more rep. RPE 9 = I could have done 1 more rep. I worked at RPE 8-9 which means I could have done 1-2 more reps each set, but stopped early.
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✅ Reason for stopping before failing? Avoiding a plateau next week and in the following weeks. Can’t operate at 100% 24/7.

🚨 HAMMER STRENGTH ROW

✅ Exercise details

• Target muscle: The back in general
• Synergists: Brachialis, Brachioradialis, Middle and Lower Trapezius, Major and Minor Rhomboids, Latissimus Dorsi, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Sternal (Lower) Pectoralis Major
• Mechanics: Compound
• Force: Pull

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✅ Starting position

1. Adjust the high row machine’s seat and chest pad for optimal comfort and range of motion.
2. Sit in the machine, with your legs secured under the leg pads and your chest braced against the chest pad.
3. Grasp the handles using a pronated (overhand) grip. Your arms should be fully extended and your shoulders should be stretched forward.

Execution

1. Exhale as you pull the handles backward until your elbows are behind you and your shoulders are pulled backward.
2. Hold for a count of two and squeeze your back muscles.
3. Inhale as you allow the handles to return to the starting position, with your shoulders stretched forward.
4. Repeat.

🚨 SINGLE ARM DUMBBELL ROW 

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✅ Execution

1. Exhale as you pull the dumbbell up to the side of your waist.
2. Hold for a count of two.
3. Inhale as you lower the dumbbell to the starting position.
4. Repeat for the desired number of reps.
5. Repeat with your right arm.

✅ Comments and tips

• Pull with your elbow, not with your biceps.
• Keep your torso near horizontal and your elbow tucked in.
• Do not rotate your torso as you pull the dumbbell upward.
• Many people think that the biceps acts as a synergist in rowing exercises such as the bent-over dumbbell row, when, in fact, it only acts as a dynamic stabilizer, along with the long head of the triceps.
• The bent-over dumbbell row is great for developing unilateral upper-body strength. Do not be afraid to go heavy.
• As with all unilateral exercises (exercises that allow you to train one side of your body at a time), start with your weak side, and do not perform more reps with your strong side. This will allow your weak side to catch up.

🚨 DUMBBELL SHRUGS

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🔥 HOW TO:

• Place your feet shoulder width apart and using an overhand grip at a little more than shoulder width, hold a barbell or (dumbbell) in front of you.
• Your arms should be fully extended towards the floor, palms facing in towards your thighs. This is the start position.

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• Exhale and raise or shrug your shoulders up in a slow controlled movement. Do not use your biceps to assist in lifting the barbell or (dumbbell).
• Continue as high as possible then hold for a count of one.
• Return to the start position in a smooth movement, inhaling as you do so.
• Pause then repeat.

🚨 BARBELL CURL

✅ Exercise details

• Target muscle: Biceps Brachii
• Synergists: Brachioradialis, Brachialis
• Mechanics: Isolation
• Force: Pull

✅ Starting position

1. Stand holding an EZ-curl bar using a shoulder-width supinated grip (palms facing upward). Your elbows should be almost fully extended, and the bar should be resting against your thighs.

✅ Execution

1. Keeping your upper arms fixed by your sides, exhale as you curl the EZ-curl bar up toward your shoulders.
2. At the top of the movement, hold for a count of two and squeeze your biceps.
3. Inhale as you lower the EZ-curl bar to the starting position in a controlled manner.
4. Repeat.

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✅ Comments and tips

• Keep your elbows by your sides. Only your forearms should move.
• Keep your body still. Do not sway your body or swing the EZ-curl bar.
• Compared with the barbell curl, the EZ bar curl reduces the pressure on your wrists. However, the camber (bend) of the EZ-curl bar must be minimal. The steeper the camber, the less emphasis you will place on your biceps brachii and the more emphasis you will place on your brachioradialis instead. Therefore, if a straight barbell doesn’t feel hard on your wrists, you can use that instead.
• Your biceps brachii has a short (inner) head and a long (outer) head. The long head makes up the majority of the peak of your biceps, while the short head sits on the inner side. Using a regular (shoulder-width) grip when performing the EZ bar curl or barbell curl will place approximately equal emphasis on both heads. Using a narrow grip will emphasize the long head and build the peak of your biceps. Using a wide grip will emphasize the short head and give your biceps more width.