staples of the upper body pull

hi friends! today I’m sharing my upper body pull workout with you all. ‘pull’ workouts can strengthen the muscles that comprise our back, biceps, and forearms. outside of direct muscle engagement, pulling exercises can improve posture, balance, and and overall mobility. since most of us spend a lot of time sitting at desks for school and work, these types of exercises can be extremely beneficial!

before you begin any workout, it is incredibly important to warm up and stretch out, in order to prevent injury. I like to go on the stairmaster for approximately 20 minutes to get a good sweat going, and then stretch. those extra minutes before a workout can go a long way! stretching after a workout is complete is also important! I’m sharing my specifics, but these exercises can all be modified for weight and reps - listen to your body, but more importantly, have fun with it! I promise that exercise can be enjoyable ;)

finishing position of one bicep curl

go slow as you lower! by controlling the let down, or eccentric portion of the curl, you allow for maximum engagement of the targeted muscle

• wide grip lat pull downs 3 x 10, at 65 pounds

• close grip lat pull downs 3 x 10, at 65 pounds

• seated cable row 3 x 10, at 65 pounds - avoid moving your torso here! rely on your arms rather than momentum from shifting around to get you through these.

• bent over barbell rows 3 x 8, at 60 pounds

• dumbbell bicep curls 3 x 10, at 20 pounds

• hammer curls 3 x 10, at 20 pounds