- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope straight arm pulldown

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable rope high face pull

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Close grip pulldown

- Keep your core tight and chest up
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position

Plate loaded machine low row

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shoulder shrugs

Pull workout 🏋🏽‍♂️

James Nguyen

Arms 💪🏽

A busy evening at the gym, but got it done.

Great to finally find a program and app that’s easy to follow and navigate! Thanks a heap!

Daniel

Hi mate, just downloaded the app this morning and punched out a back session.
Really enjoyed it! The program helped keep me engaged and also help me maintain intensity throughout the session.
Looking forward to banging out a few more over the next few weeks.
Cheers!

Pull workout 🏋🏽‍♂️

More workouts from Tommy Newell