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gf11 Upper Body | Pull Workout
Welcome to my upper body pull workout for your back & biceps. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then dive right into the 11-minute workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Following a 1-minute warmup, this workout is is made up of 10 minutes of unique exercises (work 40s, rest 20s). There are 3 minutes of back, 3 minutes of biceps and the last 4 minutes are combination exercises for both back and biceps. The purpose of the workout is to strength train your upper body pull muscles. Pull muscles are the muscles that work when your weights are pulled close to your body. I toggled between 10 lb (4.5 kg), 12 lb (5.4 kg) and 15 lb (6.8 kg) weights.
Full 11-minute Workout Video:
Workout Breakdown:
Start a new exercise at the top of each minute. Work your reps for 40s, then rest for 20s between exercises.
Back Exercises (3 min)
Minute 1: W’s
Minute 2: Overhead Pullovers
Minute 3: Alternating 1-arm Rows
Bicep Exercises (3 min)
Minute 4: Hammer Curls (2 at 1/2 range of motion, 2 at full range of motion)
Minute 5: Crescent Curls
Minute 6: Eccentric Curls
Back & Bicep Combination Exercises (4 min)
Minute 7: 3-way Rows (Narrow, Wide, Reverse Grip)
Minute 8: Hammer Curls & Reverse Fly (2 reps each)
Minute 9: Wide Rows & Reverse Curls (2 reps each)
Minute 10: Reverse Grip Rows & Cross Body Bicep Curls (2 reps each)
