# Upper Body Pull Focus

Build a strong, confident back with this beginner-friendly pulling session! You'll work on posture, scapular control, and back thickness using smart bodyweight moves that set you up for long-term gains.

## Warm-Up

- 1 × 30s Arm Circle _(Clockwise then counterclockwise)_
- 1 × 10 Cat-Cow _(Slow and controlled)_
- 1 × 8 Thoracic Rotation _(Each side)_
- 1 × 10 Serratus Wall Slide _(Keep back flat against wall)_
- 1 × Pullup Progression _(progression — pick your level)_

## Main Workout

- 3 × 8 Inverted Row Hold _(Squeeze shoulder blades at top)_
- 3 × 30s Superman Hold _(Hold at the top, breathe steadily)_
- 2 × 12 Wall Shoulder Blade Squeeze Hold _(Pinch shoulder blades together and hold 1s)_
- 2 × 10 Bird Dog _(Each side, move slow and controlled)_
- 2 × 12 Prone Y Raise _(Thumbs pointing up, lift from shoulder blades)_

## Cool Down

- 1 × 40s Child's Pose _(Reach arms forward, breathe deeply)_
- 1 × 30s Chest Doorway Stretch _(Each side)_
- 1 × 30s Seated Spinal Twist Stretch _(Each side)_
- 1 × 20s Neck Stretch (Lateral) _(Each side, gentle pull)_