Pull
Back, Biceps
Build a strong, wide back and powerful biceps with pulling movements. Focus on rows, pull-ups, and curls for complete back development.
1
Pull Ups
Engage your core and avoid swinging your body to maximise effectiveness.
Back Biceps
2 sets
10–12 reps
2
Seated Machine Rows
Keep your back straight and squeeze your shoulder blades together at the end of the movement.
Back Biceps
3 sets
8–12 reps
3
Machine Cable Rows
Keep your back straight and pull the handles towards your torso, squeezing your shoulder blades together at the end of the movement.
Back Biceps
2 sets
8–12 reps
4
Hammer Curls
Keep your elbows close to your torso and avoid swinging the weights to maximise bicep engagement.
Biceps
2 sets
10–15 reps
5
Bayesian Curls
Maintain a controlled motion throughout the exercise to fully engage the biceps and avoid using momentum.
Biceps
2 sets
10–15 reps
1
Pull Ups
Engage your core and avoid swinging your body to maximise effectiveness.
Back Biceps
2 sets
10–12 reps
2
Seated Machine Rows
Keep your back straight and squeeze your shoulder blades together at the end of the movement.
Back Biceps
3 sets
8–12 reps
3
Lat Pulldowns
Focus on pulling the bar down to your upper chest while keeping your torso stationary.
Back Biceps
2 sets
8–12 reps
4
Hammer Curls
Keep your elbows close to your torso and avoid swinging the weights to maximise bicep engagement.
Biceps
2 sets
10–15 reps
5
Bayesian Curls
Maintain a controlled motion throughout the exercise to fully engage the biceps and avoid using momentum.
Biceps
2 sets
10–15 reps