Overview
Focus: Pull Day (Back, Biceps, Core)Day: Wednesday
Duration: 45-60 minutes
Equipment: Dumbbells, floor space Pull Day targets all the muscles involved in pulling movements. This workout builds a strong, thick back, develops the biceps, and strengthens your core for stability and injury prevention.
All exercises include video demonstrations in the Track Better app. Reference the video paths shown below.
Warm-Up
Before starting, complete:- 5 minutes of light cardio
- Arm swings (forward, backward, across body)
- Cat-cow stretches (10 reps)
- Scapular pull-ups or band pull-aparts (if available)
- Light bicep curls with no weight (15-20 reps)
Exercise List
1. Dumbbell Bent-Over Rows
1. Dumbbell Bent-Over Rows
Sets: 4
Target Reps: 15-20
Video:
Target Reps: 15-20
Video:
bent_ower_rows.gifNotes: 3-second squeeze at the top of every rep.Form Tips
- Hinge at hips with knees slightly bent, back flat
- Let dumbbells hang at arm’s length below shoulders
- Pull weights to your hips/lower ribs (not chest)
- Squeeze shoulder blades together at the top
- Hold the squeeze for a full 3 seconds
- Lower with control
The 3-Second Squeeze
This is CRITICAL for back development:- At the top of each rep, count “one-Mississippi, two-Mississippi, three-Mississippi”
- Feel your back muscles contract hard
- This maximizes muscle fiber recruitment
Common Mistakes
- Rounding the back (keep spine neutral)
- Using momentum to swing weights up
- Not pulling weights high enough
- Letting shoulders shrug up
2. Dumbbell Floor Pullovers
2. Dumbbell Floor Pullovers
Sets: 3
Target Reps: 15
Video:
Target Reps: 15
Video:
dumbell_pull_over_rows.mp4Notes: Lie on back, lower weight behind head.Form Tips
- Lie flat on your back, knees bent, feet flat
- Hold one dumbbell with both hands, arms extended above chest
- Keep a slight bend in elbows throughout
- Lower weight in an arc behind your head
- Feel the stretch in your lats and chest
- Pull weight back to starting position using your lats
Muscles Worked
- Primary: Latissimus dorsi (lats)
- Secondary: Chest, serratus anterior, triceps
- This exercise bridges the gap between back and chest training
3. Superman Raises
3. Superman Raises
Sets: 3
Target Reps: 15
Video:
Target Reps: 15
Video:
superman_raises.mp4Notes: Hold at the top for 2 seconds.Form Tips
- Lie face down on the floor, arms extended overhead
- Simultaneously lift arms, chest, and legs off the ground
- Hold the top position for 2 full seconds
- Focus on squeezing your lower back and glutes
- Lower with control
Benefits
- Strengthens the entire posterior chain
- Improves posture
- Prevents lower back pain
- Complements bent-over rowing movements
Modifications
- Easier: Lift only upper body, keep legs down
- Harder: Hold light dumbbells in hands
4. Dumbbell Bicep Curls
4. Dumbbell Bicep Curls
Sets: 3
Target Reps: 15
Video:
Target Reps: 15
Video:
dumbell_bicep_curls.mp4Notes: Strict form, no swinging.Form Tips
- Stand with dumbbells at sides, palms facing forward
- Keep elbows pinned to your sides (don’t let them drift)
- Curl weights up by contracting biceps
- Squeeze hard at the top
- Lower with control - don’t just drop the weight
Strict Form = Better Results
- No swinging or using momentum
- No leaning back
- No moving elbows forward as you curl
- Focus on the bicep muscle doing ALL the work
Variations
- Alternating curls: One arm at a time
- Simultaneous curls: Both arms together
- Hammer grip: Palms facing each other (shifts emphasis to brachialis)
5. Plank
5. Plank
Sets: 3
Target Reps: 60 seconds
Video:
Target Reps: 60 seconds
Video:
plank.mp4Notes: Keep hips level.Form Tips
- Start in a push-up position, but on forearms instead of hands
- Body forms a straight line from head to heels
- Keep hips level - don’t let them sag or pike up
- Engage core, glutes, and quads
- Breathe normally (don’t hold your breath)
- Look down at the floor to keep neck neutral
Mental Strategy
- Break 60 seconds into chunks: 3×20 or 4×15
- Focus on form, not the time
- If form breaks, rest briefly and continue
Progression
- Week 1-2: 60 seconds, focus on perfect form
- Week 3-4: 75 seconds
- Week 5-6: 90 seconds or add weight to back
- Advanced: Single-leg plank or plank with shoulder taps
Workout Summary Table
| Exercise | Sets | Reps | Rest | Video |
|---|---|---|---|---|
| Dumbbell Bent-Over Rows | 4 | 15-20 | 90s | bent_ower_rows.gif |
| Dumbbell Floor Pullovers | 3 | 15 | 60s | dumbell_pull_over_rows.mp4 |
| Superman Raises | 3 | 15 | 60s | superman_raises.mp4 |
| Dumbbell Bicep Curls | 3 | 15 | 60s | dumbell_bicep_curls.mp4 |
| Plank | 3 | 60 sec | 60s | plank.mp4 |
Cool-Down
- Child’s pose (60 seconds)
- Doorway lat stretch (30 seconds each side)
- Cross-body shoulder stretch (30 seconds each side)
- Bicep wall stretch (30 seconds each arm)
- Cat-cow stretches (10 reps)
Progressive Overload Strategy
Week 1-2: Master the Squeeze
Focus on the 3-second squeeze on bent-over rows. This is more important than adding weight. Track your baseline numbers.
Week 3-4: Add Reps
Aim for the higher end of the rep range (18-20 reps for rows, 18 for other exercises). Keep perfect form.
Week 5-6: Increase Load
If you can complete all sets at high reps with good form, increase dumbbell weight by 1-2kg. You may need to drop back to 15 reps initially.
Back Training Tips
Core Work Importance
The plank isn’t just an “ab exercise” - it’s a full-body stabilizer that:- Protects your spine during heavy lifts
- Improves posture
- Enhances performance in all other exercises
- Builds functional strength for daily life
Tracking in Track Better
For each exercise, log:- Weight used (for dumbbell exercises)
- Reps completed per set
- For planks: time held per set
- Quality of the 3-second squeeze on rows (subjective: good/great/perfect)
Next Workout
Day 4: Active Recovery & Core (Thursday)