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Pull · Hypertrophy · 45 min · Intermediate
Back Width & Rear Delts
A vertical-pull focused session for a wider back and healthier shoulders.
Start & Log Workout
Track every set — next time we'll suggest weights and reps based on this session.
Warm-Up
Dead hangs, scapular pull-ups, and light straight-arm pulldowns.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Lat Pulldown Drive elbows down, pause at the bottom. | 4 | 8–12 | 90 sec |
Chest-Supported Row | 3 | 10–12 | 90 sec |
Straight-Arm Pulldown | 3 | 12–15 | 60 sec |
Rear Delt Fly | 3 | 15–20 | 60 sec |
Incline Dumbbell Curl | 3 | 10–12 | 60 sec |
Shrug | 3 | 12–15 | 60 sec |
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