Exercise 1: Pull-Ups

• 2 Sets

• 6-10 Reps

Focus on pulling your elbows down rather than pulling your chin over the bar.

Exercise 2: Barbell Rows

• 2 Sets

• 8-12 Reps

Keep your torso stable and pull the weight towards your lower chest.

Exercise 3: Lat Pulldowns

• 3 Sets

• 10-12 Reps

Control the weight on the way up and fully stretch your lats between reps.

Exercise 4: Seated Cable Rows

• 3 Sets

• 10-12 Reps

Focus on squeezing your shoulder blades together at the end of each repetition.

Exercise 5: Face Pulls

• 3 Sets

• 10 Reps

A great movement for rear delts and upper back health.

Pro Tip

As your pulling strength increases, grip fatigue often becomes the limiting factor before your back muscles are fully trained. Lifting straps can help reduce grip fatigue during rows, deadlifts, and pulldowns, allowing you to focus on the target muscles instead of your hands giving out first.

Train hard. Recover harder. Rise & Grind.