Workouts · Strength

Pull Day Volume in 45

Pulldowns, three row angles, curls, and rear delts — the complete pulling session.

45 minadvancedcable · dumbbell · barbellstrengthvigorous
Why it works. Back muscle responds to volume and variety of angle more than to any single heavy set.

Warm-up

Easy rower or bike — 90s
Band pull-aparts and hangs — 60s

The workout

  1. cable pulldown — 4 × 10 reps
    rest 75s
  2. barbell row — 4 × 8 reps
    rest 90s
  3. cable seated row — 3 × 12 reps
    rest 60s
  4. rest 45s
  5. barbell curl — 3 × 10 reps
    rest 60s
  6. back extension — 3 × 12 reps
    rest 45s

Cool-down

Lat stretch, each side — 45s
Standing forward fold — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

30 min · advancedAdvanced Calisthenics in 3020 min · advancedAdvanced Core in 2020 min · beginnerArms Focus in 2030 min · intermediateBack & Biceps in 30

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

Download on the App StoreOpen in the app