# Banded Strength Pull

Build a strong, resilient back with heavy band rows and pull-apart variations. You'll groove solid pulling mechanics and fire up your rear delts and biceps — the perfect foundation for the weeks ahead.

## Warm-Up

- 2 × 20s Arm Circle
- 2 × 20s Shoulder Roll
- 2 × 15 Pull Apart - Resistance Band
- 2 × 10 Serratus Wall Slide

## Main Workout

- 3 × 8 Bent Over Row
- 3 × 8 Bent Over Row
- 2 × 10 Pull Apart - Resistance Band
- 2 × 12 Face Pull - Resistance Bands
- 2 × 12 Bicep Curl - Resistance Bands
- 2 × 10 Reverse Curl - Resistance Band

## Cool Down

- 1 × 40s Child's Pose
- 1 × 30s Thread the Needle
- 1 × 30s Chest Doorway Stretch
- 1 × 20s Neck Stretch (Lateral)