Vertical Pull

40–45 min Strength Pull Back Vertical

Pull-Ups, Lat Pulldown, Dumbbell Pullover, Face Pulls, Incline Dumbbell Curl, then Hanging Knee Raises. Pull down from overhead, then balance the shoulders. Stop with two or three reps left.

How it runs. Ten-minute warm-up, then the list. Three sets on each main pull. Rest 90 seconds on the pulls and 60 seconds on the rest. One pass is the session.

How to read ahead. Do to go one move at a time.

Warm-up

1 Marching in Place

2 minutes

Easy march. Arms swing.

Option. Tiny steps count.

Stop if. A joint complains, the breath gets sharp, or the march turns into a stomp.

Show the steps

1
Stand tall with soft knees and relaxed shoulders.
2
Lift one knee to a comfortable height while swinging the opposite arm forward.
3
Alternate sides in a steady, rhythmic march.
4
Keep the torso upright and breathe naturally.
5
Stay light on your feet — no stomping.

Another way

2 Shoulder Rolls

45 seconds

Slow rolls back, then forward.

Option. Smaller circles if the shoulders feel tight.

Stop if. A shoulder pinches or the neck shrugs.

Show the steps

1
Stand or sit tall with arms relaxed by your sides.
2
Lift your shoulders up toward your ears, then roll them back and down in a smooth circle.
3
Complete several circles, then reverse the direction (forward).
4
Keep the neck soft and breathe steadily.
5
Feel the shoulder blades sliding and the upper back waking up.

Another way

3 Band Pull-Aparts

1–2 set, 15 reps

Arms straight. Pull the band to the chest, squeeze the blades, return slowly.

Option. Thinner band or a shorter arc.

Show the steps

1
Hold a light band straight out at chest height. Soft elbows. Soft ribs. Shoulders down.
2
Brace lightly. Pull the hands apart by squeezing the shoulder blades together.
3
Bring the band toward your chest. Keep the wrists calm and the neck soft.
4
Pause a breath at the open position if the blades stay quiet.
5
Return slowly to the start without letting the shoulders creep up.
6
Shorten the arc or switch to a thinner band the moment a shrug or pinch shows up.

Another way

4 Y-Raises

1 set, 10 reps

Thumbs up, arms in a Y. Lift from the lower shoulder blades, not the neck.

Option. No weight is plenty.

Show the steps

1
Lie face down or hinge forward with a flat back.
2
Reach your arms overhead into a Y shape with thumbs pointing up.
3
Keep your neck neutral and shoulders away from your ears.
4
Lift your arms a few inches by squeezing your upper back.
5
Pause briefly at the top.
6
Lower slowly with control and steady breathing.

Another way

Main

5 Pull-Ups

3 sets, 3–8 reps

Hang with shoulders packed. Pull the elbows down to the ribs until the chin clears the bar. Lower under control to a full hang.

Option. Band-assisted, or jump up and lower for three seconds. Next gear: add a pause at the top.

Show the steps

1
Grip a fixed pull-up bar with hands slightly wider than shoulder-width.
2
Hang with shoulders engaged and core braced.
3
Pull your chest toward the bar — no neck craning.
4
Pause briefly at the top if form stays crisp.
5
Lower with a slow, controlled descent.
6
Rest and reset when reps get sloppy.

Another way

6 Lat Pulldown

3 sets, 8–12 reps

Thighs locked under the pad. Lean back slightly. Pull the bar to the upper chest, elbows down and in. Let it rise until the arms are long.

Option. Neutral or underhand grip if the shoulders like it better.

Show the steps

1
Sit with thighs secured under the pads. Grip the bar slightly wider than shoulder-width.
2
Lean back just a touch (10–15 degrees), chest up, shoulders packed down and back.
3
Pull the bar to the upper chest by driving the elbows down and back. Squeeze the lats at the bottom.
4
Control the return until the arms are fully extended and you feel a stretch.
5
Avoid excessive swinging or using momentum.
6
Keep the neck neutral — eyes forward.

Another way

7 Dumbbell Pullover

3 sets, 10–12 reps

Lie on a bench or floor, knees bent, ribs down. Lower the dumbbell behind the head only as far as the lower back stays flat. Pull back over the chest.

Option. Shorter range and lighter bell if the shoulders object.

Show the steps

1
Lie on a bench or the floor with feet flat. Hold one dumbbell with both hands above your chest (palms against the inner plate or ends).
2
Keep a soft bend in the elbows and brace your core so your lower back stays stable.
3
Inhale and slowly lower the dumbbell in an arc behind your head until you feel a comfortable stretch through the chest and lats.
4
Stop when upper arms are roughly parallel to the floor or earlier if your back wants to arch.
5
Exhale and pull the weight back over your chest using your lats and chest, not just your arms.
6
Keep the elbow angle fixed the whole time — this is not a triceps move.

Another way

8 Face Pulls

2–3 sets, 12–15 reps

Band or cable at face height. Pull to the forehead, elbows high, thumbs back.

Option. Standing Y-raises if no band.

Show the steps

1
Stand with soft knees and hinge slightly forward at your hips.
2
Hold light dumbbells with palms facing each other, or grip a band anchored at face height.
3
Raise your elbows out to about shoulder height.
4
Pull toward your forehead or face while squeezing your shoulder blades together.
5
Let your hands rotate naturally so pinkies lead on the way in.
6
Lower with control and keep your shoulders down away from your ears.

Another way

9 Incline Dumbbell Curl

2 sets, 10–12 reps

Lean back on an incline. Arms hang straight. Curl without letting the elbows drift forward.

Option. Lean back against a wall or sit with a slight lean.

Show the steps

1
Sit on an incline bench (or lean against a wall) with dumbbells hanging at your sides, palms forward.
2
Keep the upper arms still and curl the weights up toward the shoulders.
3
Squeeze at the top, then lower slowly, letting the arms fully straighten.
4
Feel the stretch at the bottom without swinging.
5
Maintain a stable torso — no rocking.
6
Control both the up and the down.

Another way

10 Hanging Knee Raises

2 sets, 8–12 reps

Hang with shoulders packed. Curl the knees up, tilt the pelvis, lower slowly. No swing.

Option. Dead Bug on the floor if grip is done.

Show the steps

1
Grip a fixed, rated pull-up bar with hands shoulder-width apart.
2
Hang with shoulders engaged — no loose shrugging.
3
Brace your core and lift your knees toward your chest without swinging.
4
Pause briefly at the top if it feels steady.
5
Lower your legs with control.
6
Stop when form breaks or grip starts to slip.

Another way

Mobility

11 Child's Pose

45–60 seconds

Hips to heels, arms long. Walk both hands to one side for the lats, then the other.

Option. Widen the knees or rest the arms by your sides.

Show the steps

1
Start on all fours with hands under shoulders and knees under hips.
2
Sit your hips back toward your heels while keeping your arms extended forward.
3
Rest your forehead on the floor and let your shoulders relax.
4
Breathe deeply and hold for the desired time.
5
To release, walk your hands back and return to all fours.

Another way

Optional practice, not a test. Band help on pull-ups is normal. No bar or cable? Do Pull Pass instead. Stop if an elbow or shoulder aches.