Main Focus:BackAlso Works:BicepsRear Delts
Sets
4
Reps
8-10
Tip: Pull to upper chest, lean back slightly.
Back to Workouts
Upper Body Pull
4-dayDay 3
Back, biceps, and rear delts focused upper body day.
7
Exercises
Pull
Exercises
Main Focus:BackAlso Works:BicepsRear Delts
Sets
3
Reps
10-12
Tip: Drive elbows back, squeeze shoulder blades.
Main Focus:Rear DeltsAlso Works:TrapsRhomboids
Sets
3
Reps
15-20
Tip: Pull to face, externally rotate at end.
Main Focus:BicepsAlso Works:Forearms
Sets
3
Reps
10-12
Tip: Full range of motion, squeeze at top.
Main Focus:BicepsAlso Works:ForearmsBrachialis
Sets
3
Reps
10-12
Tip: Keep elbows stationary.
Main Focus:Lower BackAlso Works:GlutesHamstrings
Sets
3
Reps
12-15
Tip: Don't hyperextend, squeeze glutes at top.
Main Focus:AbsAlso Works:Hip Flexors
Sets
3
Reps
15-20
Tip: Curl pelvis toward chest.
Muscles Targeted
Primary Focus
BicepsBackRear Delts
Secondary
ForearmsLower BackAbsTrapsRhomboidsBrachialisGlutesHamstringsHip Flexors
Quick Tips
- Warm up for 5-10 minutes before starting
- Rest 60-90 seconds between sets
- Focus on form over weight
- Stay hydrated throughout