Pull Workout Routine For Women
Pull Workout for Women: Build Strength & Muscle Definition
Are you looking to strengthen your back, arms, and core while building lean muscle? This Pull Workout is designed specifically for women who want to improve their overall strength, posture, and muscle tone through targeted exercises.
This workout focuses on "pulling" movements that engage the back, hamstrings, biceps, and core, making it ideal for anyone seeking a balanced physique and stronger, more defined muscles.
What to Expect:
✔️ Stronger back and biceps
✔️ Improved posture and core stability
✔️ Sculpted arms and legs
✔️ Boosted overall strength and endurance
Workout Breakdown:
- Romanian Deadlifts (RDLs) – Strengthen your hamstrings and glutes while improving balance and core stability with this essential lower-body exercise.
- Upright Rows – Build strong shoulders and traps as you pull the weight towards your chin, engaging your upper body muscles.
- Cable Curls – Tone and sculpt your biceps while improving arm strength with this cable machine exercise.
- Lat Pulldowns – Work your lats, upper back, and shoulders to build a wider and stronger back for that sculpted "V" shape.
- Leg Extensions – Target your gluteus maximus with this powerful glute isolation exercise, promoting muscle growth and strength in your lower body.
- Cable Crunches – Strengthen your core with this cable-based ab exercise, adding resistance to enhance definition and core power.
Why This Workout?
This pull-focused workout combines compound and isolation exercises, helping you develop a stronger back, toned arms, and defined core. With exercises like RDLs and lat pulldowns for functional strength, paired with isolation moves like cable curls and crunches, this workout delivers maximum results in minimal time. Ideal for women looking to balance their training with effective pull movements for strength and muscle growth.
How to Get Started:
Check out this workout now on my YouTube channel, where I walk you through each exercise. Whether you’re working out at home or in the gym, grab your dumbbells, cables, and resistance machines to start pulling toward a stronger you!
For more workouts and structured programs, explore my full range of fitness plans and coaching options on Supero Fitness.
| Exercise | Sets | Reps | Equipment |
|---|---|---|---|
| RDLs | 3 | 10 | Barbell |
| Upright Row | 3 | 10 | Cable/Bar |
| Cable Curls | 3 | 10 | Cable/Bar |
| Lat Pulldown | 3 | 10 | Cable/Long Bar |
| Leg Extensions | 3 | 10 | Cable/Cuff |
| Cable Crunch | 3 | 10 | Cable/Rope or grips |
Would you like support with this workout?
Or maybe you would like something specifically designed for you and the equipment you have available?
Why Choose Supero Fitness?
Fitness over 40 can feel intimidating, but that’s where I come in. At Supero Fitness, I’m here to guide you through this journey with no-nonsense, sustainable programs that will transform the way you think about health. From personalised programs to a supportive community, I provide the tools and encouragement you need to thrive.
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