How to do the Pull Day Warmup
Step by step
- Do slow arm circles and cross-body arm swings for about 30 seconds.
- Do 10-15 band pull-aparts, or hold your arms out wide and squeeze your shoulder blades together if you have no band.
- Add a few slow rows with a band, or pull your elbows back hard from in front of you, to feel the lats and biceps.
- Keep the effort easy and take short breaks whenever you need.
- Finish when your back and arms feel warm and ready, not tired.
The thing people get wrong
Focus on feeling the shoulder blades move. This should leave you fresher for pulling, not pre-fatigue your back.
Coaching cue
Pull your elbows back and down and let your chest lift on every rep.
Muscles worked
- Primary: Lats, Upper Back, Biceps
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.