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Try This Brutal Pull Workout for Healthier Delts, Biceps and Upper Back

Switch to this brutal pull workout on your push/pull/leg routine.

It is important to try new exercises and add variation to your workout to reap the most benefits. Then check out this brutal pull workout that Jeff Cavaliere showed in one of his videos.

Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.

Check out the brutal pull workout that he and his friend Jesse went through.

##Brutal Pull Workout

These 5 exercises are biceps-friendly as Cavaliere himself suffered a torn in his biceps not too long before the video was recorded.

This brutal pull workout focuses on the lats and biceps, but also emphasizes the upper back, which is usually ignored by many lifters.

The exercises that make the foundation of this brutal pull workout are:

  • Weighted pull-ups
  • Chest-supported rows
  • Neutral grip lat pulldowns
  • Standing alternating dumbbell curls
  • Cross-body hammer curls
  • Face pulls

The weighted pull-ups should be done close to failure on each set. Take this opportunity to also do a drop set, where you immediately strip away the weight and then hop right back up on the bar and rep out your bodyweight version of the exercise until failure.

On the chest-supported rows, Cavaliere does the last set focusing mostly on the slow eccentric part of the rep to stimulate muscle growth due to the prolonged time under tension and muscle damage that comes with it.

brutal pull workout

Utilising a neutral grip on the lat pulldown is helpful if your biceps are in need of a rest or, in Cavaliere’s case, you had them torn recently. Perform slow negatives at the end of the sets.

The standing alternating dumbbell curl will target your biceps while the hammer curls focus on the brachialis. The movement of the latter is done across the body, which can help build bigger forearms. Perform a drop set on the last set.

The face pulls are Cavaliere’s favourite exercise. On the last set, he finishes with overhead raises on the face pulls to make sure you are increasing the time under tension.

And that is Cavaliere’s brutal pull workout. Check out his video below if you want a deeper detailed explanation of the workout.

VIDEO – Brutal Pull Workout

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