The best Back & Shoulders
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Full Workout Routine
Single-arm Lat Pulldown Round 1
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SET 1 - warm up
Weight: start light (example: 10kg). Lift your chest up and bring your shoulders back at the end of the movement. At the bottom, focus on raising your clavicle toward the ceiling as much as possible, as if you’re trying to put a bottle of water on your upper chest without letting it fall. Pull with your elbow and imagine trying to touch your hip with it, while keeping your chest up throughout the movement. For all pulldown exercises, a common mistake is rounding or bending the back. Push your chest up as you start with a pulling movement, and focus on pulling your elbow toward your hip. Before each rep, fully stretch your arm at the top, then initiate the pull while maintaining proper posture. Squeeze and hold at the bottom for 1–2 seconds.
Reps: 10 per arm -
Rest: 1m 30s
I'm a coach with over 10 years of experience helping people transform their bodies, improve their health, and build habits that actually last. I've guided more than 300 clients through fat loss, body recomposition, and the shift to a healthier lifestyle. I don't believe in one-size-fits-all solutions, restrictive diets, or short-term results - my approach is built on individual programming, ongoing support, and consistency you can maintain alongside work, family, and everything else. I work through online mentorship, 1:1 training, and personalized plans, backed by a results guarantee.
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