# Upper Body Pull Focus

Build real upper body strength with a smart mix of pressing and pulling movements. You'll feel your back, shoulders, and arms working together as you progress through this beginner-friendly session!

## Warm-Up

- 2 × 20s Arm Circle _(Clockwise then counterclockwise)_
- 2 × 12 Pull Apart - Resistance Band
- 2 × 8 Scapular Pull-Up _(Dead hang, squeeze shoulder blades down)_

## Main Workout

- 3 × 6 Negative Pull-Up _(Jump to top, lower yourself slowly for 3–4 seconds)_
- 3 × 8 Bench Press - Dumbbell
- 3 × 8 Ring Row - Gymnastic Rings _(Keep body straight, pull chest to bar)_
- 3 × 8 Shoulder Press - Dumbbell

## Accessories

- **Superset · 3 rounds**
  - 10 Bicep Curl - Dumbbell
  - 10 Triceps Kickback - Dumbbell _(Each arm)_
- 3 × 12 Lateral Raise - Dumbbell _(Slight bend in elbows, control the descent)_
- 3 × 12 Face Pull - Resistance Bands _(Pull to forehead level, elbows high)_

## Cool Down

- 1 × 30s Chest Doorway Stretch _(Each side)_
- 1 × 30s Shoulder Stretch (Cross-Body) _(Each arm)_
- 1 × 40s Child's Pose _(Reach arms forward, breathe deeply)_