Target Back, Bis & Delts With This Tough Pull-Day Workout

1. Single Arm Dumbbell Row

Matt kicks things off with a heavy compound move, saying it’s best to save isolation exercises for later.

1. Set up with a dumbbell at a bench station (the bench should have a slight incline rather than being flat).
2. Pick up the dumbbell in one hand and place the opposite hand on the bench for support.
3. Maintain a solid stance with legs hip-width apart and knees slightly bent, then tilt your torso to bend down around 45 degrees with a straight back.
4. Pull the dumbbell upwards, keeping your elbow bent and arm parallel to your body. Make sure to squeeze at the top of the motion to target the delt.
5. Repeat motion for all reps and then switch sides.

Sets: 4

Reps: 6-10

2. Seated Lat Pulldown

This move switches things from the horizontal rowing action of the first, so that you’re now using a vertical motion.

1. Set up a lat pulldown machine so that the knee pads are adjusted to keep your legs firmly in place and select the weight to what you want.
2. Once seated, reach overhead and grip the handles in a mid-grip.
3. Pull down in a firm and steady movement, keeping your elbows down and in line with your body, never behind your torso. Lean back a little more if this helps.
4. Repeat motion for all reps.

Sets: 4

Reps: 8-10

3. Cable Lat Pulldown

Matt says this isolation exercise is a great one if you struggle to engage your lats, as there’s minimal elbow flection.

1. Attach a bar attachment to a cable machine and set the weight.
2. Grip the handlebar with a mid-grip keeping your hands equal distance apart.
3. Stand in a solid stance with feet hip-width apart, knees slightly bent.
4. Pull the bar down towards your waist, keeping your arms locked with bent elbows rather than straight arms. Your elbow position should remain the same during the motion to target the lats only.
5. Repeat the motion for all reps.

Sets: 4

Reps: 12-16

4. Cable Face Pull

This one’s a killer for those rear delts.

1. Set up a bench at a cable machine and attach a double rope cable attachment.
2. Set the weight and then take a seat on the bench, gripping a rope in each hand.
3. Pull the ropes down towards your face, keeping them at this level, but separating so that each hand comes either side of your hand. Your elbows should stick out straight and horizontally either side.
4. Repeat the motion for all reps.

Sets: 4

Reps: 8-10

5. Standing Alternating Dumbbell Curl

Matt says to go heavy and aim for a smaller rep range so you can really feel it.

1. Select a pair of dumbbells and find a space.
2. Grip a dumbbell in each hand and set yourself up in a solid stance with feet hip-width apart, knees slightly bent, core tight.
3. Starting with the left arm, curl the dumbbell up, rotating your arm so that your forearm faces the ceiling on the upward motion.
4. Lower with control and then curl with the right arm.
5. Alternate between both arms and repeat for all reps.

Sets: 4

Reps: 8-12

6. Dumbbell Spider Curl

This one’s difficult, so be careful. It’s fine to push yourself but not to the point of injury.

1. Set up a bench at a 45-degree incline.
2. Holding a dumbbell in each hand, carefully position yourself so that you’re kneeling on the bench with most of your torso pressed against the inclined back of it.
3. Start with your arms hanging straight down, holding the dumbbells, with forearms facing the ceiling.
4. Curl both arms upwards at the same time, bending at the elbows to bring the dumbbells toward your shoulders.
5. Repeat for all reps.

Sets: 4

Reps: 12-15 (or until failure)

Take Home Message

You may struggle to reach the top shelf of your kitchen cupboard the day after this workout. It’s a tough one. Study Matt’s form and make sure you’re performing each movement correctly to get maximum benefits.