3-25-26 | WEDNESDAY | PULL SESSION : UPPER BACK BIAS
UPPER BACK
REAR DELTS
SERRATUS
SHORT HEAD BICEPS
TRAPS
POSTERIOR NECK
Physiological Intent :
This session is designed to systematically target the entire posterior
chain of the upper body, combining mechanical tension, eccentric
control, and metabolic stress to maximize hypertrophy,
endurance, and scapular stability. High bench seal rows, neutral grip
pulldowns, and one-arm cable rows prioritize upper back and rear
delt activation while reinforcing scapular control, with secondary
recruitment of the short head of the biceps. Chest-supported
DB shrugs and rear delt swings isolate the traps and posterior
delts, emphasizing peak contractions and continuous tension.
Standing cable curls reinforce short head biceps engagement, while
chest-supported neck raises strengthen posterior cervical
musculature. The straight-arm lat pulldowns maintain
longitudinal lat and serratus tension while complementing prior
posterior shoulder and upper back activation, resulting in
a comprehensive session for density, symmetry, and functional strength of the posterior shoulder
girdle and upper back.
1. CHEST SUPPORTED DB REAR DELT SWINGS
Contextual Cues: Chest on slight incline, elbows slightly bent. Chest glued, torso locked.
Move elbows up and slightly out. Pinch shoulder blades at top.
Done as a pendulum type swing motion.
Sets/Reps: 3 sets: 25-20-15
Tempo: (1-0-1-0)
Progressive Overload Directive: Increase weight if you are hitting the RX reps
2. CHEST SUPPORTED T-BAR/LEVER ROW
Contextual Cues: Chest firmly supported against pad with neutral spine and ribs stacked.
Grip just outside shoulder width with pronated grip.
Allow arms to fully lengthen at the bottom so the scapula can protract naturally.
Initiate every rep by pulling shoulder blades together before driving elbows up and slightly out toward the ceiling.
Avoid torso movement or hip drive.
Sets/Reps: 4 sets : 15-10-8-6 + reduce load 25–30% and go to task failure
on last set only
Tempo: (3-1-1-1)
Progressive Overload Directive: Increase load once all target reps are achieved
with strict chest contact and full scapular retraction.
3. NEUTRAL GRIP PULL UP
Contextual Cues: Outside shoulder width neutral grip position.
Dead hang every rep. Pull upper chest to bar and lower under control.
Sets/Reps: 3 sets: Task Failure
Tempo: (3-1-1-1)
Progressive Overload Directive: Own the top end of the rep range across all sets before increasing load.
Depth of stretch and scapular control determine progression. Use lat pulldown if you aren’t able
to do pull ups with good form.
4. SEATED ONE ARM CABLE ROW
Contextual Cues: Allow full protraction at stretch. Initiate by retracting scapula, then drive
elbow tight to torso. Rib cage down, chest tall.
Sets/Reps: 3 sets: 12-10-10 + rest pause 10 seconds then task failure
with same loading on last set.
Tempo: (2-1-1-1)
Progressive Overload Directive: Progress reps before load. When both sides hit all reps
without overcompensation, increase weight.
Equipment: D grip handle on adjustable cable with pulley set to stomach height
in seated position.
POST EXHAUSTION
MACHINE SHRUG
Contextual Cues: Stand tall with neutral spine and arms fully extended.
Allow shoulders to depress slightly before each rep to create stretch.
Elevate shoulders straight upward toward ears without rolling them.
Hold the top contraction for a full two seconds before lowering under control.
Sets/Reps: 3 sets: 15-12-10
Tempo: (2-0-2-2)
Progressive Overload Directive: Load increases only if the 2-second peak
contraction is maintained on every rep.
Equipment: Multi flex, Smith Machine
Contextual Cues: Shoulder width supinated grip.
Emphasis on full stretch bottom position and accentuated contractions.
Intentional supination as you curl.
Sets/Reps: 3 sets: 15-12-10 + rest pause 10 seconds then task failure
Tempo: (2-1-1-1)
Progressive Overload Directive: Increase loading on good execution standards
Equipment: W bar at shoulder width supinated position
Contextual Cues: Chest supported on flat bench with cervical region hanging
off bench. Use weight plate loading on the back of head to increase resistance.
Sets/Reps: 3 sets: 15-12-10
Tempo: (2-0-2-1)
Progressive Overload Directive: only increase loading if you’re experienced with neck
training(S/S) superset
STANDING STRAIGHT ARM LAT PULLDOWN
Contextual Cues: Soft knees. Slight hinge. Arms long with fixed elbow bend.
Initiate by depressing scapula, then sweep arms to hips. Ribs down.
Grip is pronated at shoulder width.
Sets/Reps: 3 sets: 12-12-12
Tempo: (3-1-1-1)
Progressive Overload Directive: Increase load only when eccentric control
and lat tension remain constant through full range.
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Muscle Mechanic Notes :
