Full-Body Pull Day Workout
A strong back, glutes, and hamstrings are essential for posture, injury prevention, and real-world strength—especially after 40. This pull-focused workout builds muscle, improves strength, and keeps you moving well so you can show up at your best for the people and events that matter most.
The Workout
1️⃣ Wide-Grip Lat Pulldown
Builds upper-back strength for improved posture and a well-defined look.
✔️ Form Focus:
- Elbows lead the way—pull out, slightly forward, then down
- Touch your chest each rep
- Control the stretch on the way up
2️⃣ V-Bar Seated Cable Row
Strengthens the mid-back while reinforcing good posture.
✔️ Form Focus:
- Chest up
- Drive elbows toward hips
- Control the stretch through the upper and mid-back
3️⃣ Deficit Reverse Lunge
Challenges stability while strengthening the glutes and hamstrings.
✔️ Form Focus:
- Front knee doesn’t move
- Movement comes from the hips
- Slow glute stretch on the way down
4️⃣ Stiff-Legged Deadlift
Develops the hamstrings while reinforcing proper hip hinge mechanics.
✔️ Form Focus:
- Soft knees—don’t bend too much
- Push hips toward the ceiling
- Slow hamstring stretch on the way down
5️⃣ Seated Hamstring Curl
Isolates the hamstrings to build strength and lower-body stability.
✔️ Form Focus:
- Pull yourself into the seat as you curl
- Control the stretch on the way up
Get Stronger. Move Better. Look Your Best.
Training after 40 isn’t about lifting the heaviest weights—it’s about training smart and staying consistent. This full-body pull workout builds strength, improves posture, and keeps you mobile and pain-free—so you can show up at your best for the people and events that matter most.
