# Pull Width & Thickness

You'll build serious back width and thickness while pumping up your biceps — every rep pulls you closer to that V-taper you're after.

## Warm-up

- 1 × 10 Arm Circle _(Slow, controlled circles forward and back)_
- 1 × 12 Shoulder Warm-up - Resistance Band _(Full range of motion, keep tension light)_
- 2 × 8 Scapular Pull-Up _(Depress and retract scapula fully at the top)_

## Main

- 4 × 8 Pull-Up _(Full dead hang at bottom, chin clears bar at top)_
- 4 × 10 Row (Bent-Over) - Barbell _(Hinge to ~45°, drive elbows back, squeeze lats)_
- 4 × 12 Chest-Supported Dumbbell Row _(Each side — chest stays on pad, full stretch at bottom)_
- **Superset · 4 rounds**
  - 15 Rear Delt Fly - Dumbbell _(Lead with elbows, keep a slight bend, squeeze rear delts)_
  - 12 Bicep Curl - Dumbbell _(Supinate fully at top, slow eccentric)_
- 3 × 15 Hammer Curl - Cable Rope _(Neutral grip, pull rope apart at chin level)_

## Cool-down

- 1 × 30s Child's Pose Lat Stretch _(Sit back into hips, reach arms forward, breathe deep)_
- 1 × 20s Shoulder Stretch (Cross-Body) _(Each side — hold arm across chest, keep shoulder down)_
- 1 × 20s Biceps Stretch _(Each side — palm forward, gently extend wrist to feel the stretch)_