Pull Pass

Stand or sit tall with arms relaxed by your sides.

Lift your shoulders up toward your ears, then roll them back and down in a smooth circle.

Complete several circles, then reverse the direction (forward).

Keep the neck soft and breathe steadily.

Feel the shoulder blades sliding and the upper back waking up.

Stand tall with arms extended straight out to the sides.

Make small forward circles with your arms.

Let the circles grow a little as the shoulders warm up.

Reverse direction and make backward circles.

Keep shoulders down and core braced.

Breathe steadily.

Stand with your back, butt, and head against a wall.

Place your arms in a W shape with elbows at 90 degrees.

Slowly slide your arms up the wall into a Y shape.

Keep your wrists and elbows touching the wall if possible.

Slide back down to the W position.

Move slowly and keep your core braced.

Stand tall with soft knees and relaxed shoulders.

Lift one knee to a comfortable height while swinging the opposite arm forward.

Alternate sides in a steady, rhythmic march.

Keep the torso upright and breathe naturally.

Stay light on your feet — no stomping.

Stand tall with arms extended straight out to the sides.

Make small forward circles with your arms.

Let the circles grow a little as the shoulders warm up.

Reverse direction and make backward circles.

Keep shoulders down and core braced.

Breathe steadily.

Hold a light band straight out at chest height. Soft elbows. Soft ribs. Shoulders down.

Brace lightly. Pull the hands apart by squeezing the shoulder blades together.

Bring the band toward your chest. Keep the wrists calm and the neck soft.

Pause a breath at the open position if the blades stay quiet.

Return slowly to the start without letting the shoulders creep up.

Shorten the arc or switch to a thinner band the moment a shrug or pinch shows up.

Pick your set-up. Supported: one hand and the same-side knee on a sturdy chair seat or bench, bell in the other hand. Free-standing: soft knees, hinge at the hips, a bell in each hand.

Keep a flat back from head to tail. Brace lightly. Let the working arm hang long under the shoulder.

Pull the elbow back toward your hip pocket, close to your side.

Squeeze the shoulder blade back and down at the top. No shrug, and no twisting the chest open.

Lower slowly until the arm is long again and you feel the upper back stretch.

Breathe out as you pull, in as you lower. On one-arm rows, finish the set and then switch sides.

Set a sturdy bar about hip height, or use rings or a solid table edge. Lie underneath with an overhand or neutral grip, hands about shoulder-width.

Bend the knees with feet flat for an easier start, or straighten the legs. Brace the glutes and abs so the body forms a straight line from head to heels (or knees).

Unshrug the shoulders. Soft ribs. Soft neck.

Pull the chest toward the bar by driving the elbows back and squeezing the shoulder blades. Lead with the chest, not the chin.

Pause a breath at the top if the blades stay quiet, then lower under control until the arms are long.

Raise the bar or bend the knees the moment the hips sag or a shoulder pinches. Leave a rep or two when the line softens.

Sit with thighs secured under the pads. Grip the bar slightly wider than shoulder-width.

Lean back just a touch (10–15 degrees), chest up, shoulders packed down and back.

Pull the bar to the upper chest by driving the elbows down and back. Squeeze the lats at the bottom.

Control the return until the arms are fully extended and you feel a stretch.

Avoid excessive swinging or using momentum.

Keep the neck neutral — eyes forward.

Stand with feet hip-width, soft knees. Hinge until the torso is nearly parallel, or sit / lie chest-supported if that is quieter.

Hold light dumbbells hanging under the shoulders, palms facing each other. Soft ribs. Soft neck.

Keep a small fixed bend in the elbows. Sweep the arms out to the sides, leading with the elbows and pinkies — not a row path.

Stop when the upper arms reach about torso height. Squeeze the rear delts without shrugging.

Lower under control. No swing. No chase for heavier bells.

Shorten the arc or go chest-supported the moment the traps take over or a shoulder pinches. Leave a rep or two when the path gets loud.

Pick your set-up. Seated: sit tall on a chair or bench with a light back support if you have it. Standing: feet about hip-width, soft knees, tall posture.

Hold a dumbbell in each hand at your sides, palms facing your thighs (neutral grip). Wrists straight — thumb in line with the forearm.

Brace lightly. Curl the bells by bending the elbows only. Keep upper arms quiet against your sides.

Squeeze gently near the shoulders without shrugging or letting the elbows drift forward.

Lower slowly until the arms are long again. No drop, no bounce.

Breathe out as you curl, in as you lower. Alternating arms is fine — finish clean reps on both sides.

Stand in a doorway with forearms resting on the frame.

Keep elbows around shoulder height or a little lower.

Step one foot forward and gently lean through the doorway.

Stop when you feel an easy stretch across your chest.

Breathe steadily and keep your neck relaxed.

Step back out slowly when finished.

Stand or sit tall.

Bring one arm across your body at about chest height.

Use the opposite hand to gently hug or press the upper arm closer to the chest.

Keep the stretched shoulder relaxed and down.

Hold and breathe, then switch sides.

Stand or sit tall.

Reach one arm straight up, then bend the elbow so the hand points down the upper back.

Use the opposite hand to gently press or hold the elbow, increasing the stretch along the tricep and side of the shoulder.

Keep the neck long and the ribs soft.

Hold, breathe, switch arms.