Strength & Muscle · Upper
Pull, Posture & Carry
A pull-focused session that pairs supported rows with trunk control and loaded carries.
GoalBack, grip, trunk, and controlled hinge work
LevelAll levels
Duration35–45 min
Exercises5
BEFORE YOU START
Equipment and structure
Dumbbells · Bench · Band or cable station
BackPullLoaded carry
FULL PRESCRIPTION
Exercise by exercise
Coaching cues
- Set the bench so your chest stays supported.
- Pull toward your lower ribs.
- Lower the weights fully without shrugging.
Alternatives
Coaching cues
- Set your thighs firmly under the pad.
- Pull the handle toward your upper chest.
- Let your arms lengthen without losing your torso position.
Alternatives
Coaching cues
- Keep the weights close to your legs.
- Push your hips back with softly bent knees.
- Stop before your back position changes, then stand tall.
Alternatives
Coaching cues
- Stand where the band or cable has light tension.
- Press straight out without rotating.
- Breathe while holding your ribs over your pelvis.
Alternatives
Coaching cues
- Choose a load you can carry without leaning.
- Walk with quiet, controlled steps.
- Keep the weight close and your shoulders level.
Alternatives
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