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Upper Pull Strength

Heavy upper back and bicep work with maximal loads to build pulling strength. Limited exercise selection due to recovery constraints but focusing on available muscle groups.

Created by

shridhar

Workout Breakdown

Warm-up

Arm Circle

1 set × 10 reps

Shoulder Roll

1 set × 10 reps

Neck Movement (Three-Plane)

1 set × 10 reps

Scapular Pull-Up

1 set × 10 reps

Main Workout

Scapular Pull-Up

1 set × 5×3 reps

Bicep Curl - Dumbbell

1 set × 4×10 reps

Superset

3 circuits

Scapular Pull-Up

1 set × 5 reps

Bicep Curl - Dumbbell

1 set × 10 reps

Cool Down

Shoulder Stretch (Cross-Body)

1 set × 6s

Triceps Stretch - Overhead

1 set × 30s

Neck Movement (Three-Plane)

1 set × 30s

Shoulder Roll

1 set × 30s