Pull - Back Rear Delts Biceps

Higher-volume pull day.

Duration

50–65 min

Level

Intermediate

Equipment

Full gym

Exercises

5

Targets: Back, Rear Delts, Biceps

Exercises

Lat Pulldown
4 sets · 8-12 · 120s rest

Drive elbows down; keep shoulders comfortable.

Swap: Assisted Pull-Up

Chest-Supported Row
3 sets · 8-12 · 120s rest

Pull without lifting chest off pad.

Swap: Machine Row

One-Arm Cable Row
2 sets · 10-12/side · 90s rest

Keep ribs and hips facing forward.

Swap: One-Arm Dumbbell Row

Reverse Pec Deck
3 sets · 12-20 · 60s rest

Open arms without excessive shrugging.

Swap: Cable Rear-Delt Fly

Dumbbell Curl
3 sets · 10-15 · 60s rest

Lower without swinging.

Swap: Cable Curl

General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.