BRUTAL PULL WORKOUT | Torn Biceps and All!

If you would like a brutal pull workout that can practice your lats, biceps and higher again multi functional coaching session, then you definitely’re going to wish to watch this video. I carry out this workout as a full size pull workout observe together with Jesse in a neighborhood fitness center, and I don’t let my torn biceps maintain me again. That is one thing that the viewers have requested for for a very long time, and now right here it’s. Many individuals consider again and biceps when performing a pull workout. That’s predominantly right however you don’t want to overlook concerning the different muscle tissues of the arm and higher again that additionally want consideration.

We begin this pull workout with pullups, however not any sort of pullups. You see, I consider that one of many larger errors I made as a youthful trainee was concentrating on build up the variety of reps I might do on pull-ups with out focusing early sufficient on including extra weight. After a pair warmup units of body weight pullups I’m going proper with the weighted pullup variation. Right here, we do just a few units coaching near failure on each set.

We additionally take the chance to do drop units as effectively. Carry out a set of weighted pullups and instantly strip away the burden after which hop proper again up on the bar and rep out the body weight model till failure as soon as once more.

Subsequent up is the chest supported row. The actual machine I’m utilizing right here known as the humbler. Why? As a result of the quantity of weight that you need to use on it’s lower than what you might assume you can use. It does such job of isolating the again muscle tissues and taking the decrease again out of it that you’re pressured to make use of extra of the muscle tissues you are attempting to coach. As soon as once more, we use just a few completely different depth methods to make this brutal pull workout even tougher.

On my final set, Jesse is aiding with lifting the burden by way of the optimistic a part of the rep and permitting me to focus totally on the sluggish eccentric a part of the rep. This has an important stimulus for muscle development as a result of extended time below rigidity and the muscle injury that may be incurred by way of sluggish eccentrics.

Subsequent is the lat pulldown. Usually, I favor the underhand variation of the transfer when it’s included in a pull workout. That mentioned, with my torn proper biceps I’ve to be a little bit conscientious of this and make the mandatory adaptation. This entails utilizing a bar that enables me to take a barely extra impartial grip. The lower in supination can take a number of the pressure off the biceps and let me focus extra on pulling with the lats and mid again.

Once more right here, we take the chance to accentuate the units on this pull workout by performing some sluggish negatives on the finish of the units carried out on this train.

I’ll purposely enhance the burden on the stack and carry out a little bit of a cheat on the concentric a part of the elevate simply to place myself into place for an additional overloaded damaging.

We transfer onto the biceps and brachialis at this level. Certainly one of my favourite methods to coach the biceps is with a standing alternating dumbbell curl. That mentioned, once more I’ve to make some issues for my torn biceps. As a substitute of grabbing equal weight and letting the weak spot of the proper arm dictate the load that my wholesome arm has to elevate, I merely seize two completely different weights.

Typically, I’ve a couple of 10% lower in energy in the proper arm vs the left arm on my direct biceps exercises.

The brachialis is then focused with a hammer curl variation. As a substitute of doing a typical impartial grip hammer curl I can enhance the main focus by taking a completely pronated place of the forearm. That is known as a cross physique hammer curl. As soon as once more, I search for a chance to carry out some drop units in direction of the top of the working units for this nice pull train.

Lastly, no pull workout is full with out my favourite train, and the one with pull in it’s title – face pulls! Right here you wish to see if you happen to can seize two ropes to carry out it. The extra rope means that you can get into a greater arm place on the contracted place of each rep.

End up with some overhead raises on the face pulls to just be sure you are rising the time below rigidity and treating each rep as a targeted contraction.

Here’s a recap of the exercises proven on this pull workout:

Weighted Pullups
Chest Supported Rows
Impartial Gip Lat Pulldowns
Standing Alternating Dumbbell Curls
Cross Physique Hammer Curls

For those who like this pull workout and are on the lookout for a variation of this you can strive your self, make sure you head to and take a look at our AX1 program. It has a push, pull legs coaching break up that you need to use to construct ripped athletic muscle in simply 90 days.

If you would like a free pull workout you can strive, make sure you use the athlean x pull workout right here on youtube and bear in mind to subscribe and switch in your notifications by way of the hyperlink beneath so that you by no means miss a brand new video when it’s revealed.

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  1. “FAST ACTION” Q&A* – Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

  2. Ditto, awesome to see the full session. Jeff I known you know what you're doing, but please be careful with that bicep. Heal up and live to lift again!

  3. Have been watching these 2 for years and was always wondering why Jessy keeps the crazy beard for that long to cover his handsome face. Then I rewind to the first day and realise that he keeping because it’s the process as he’s been trained from day 1 to now with Jeff. Hope my guess is right and it’s amazing result of years Jessy! Proud of you

  4. great information, as usual…but sorry to see the distal rupture of the biceps… could have been re attached early on, but not at this point 🙁 (yeah, I'm an ortho doc)

  5. I also have a torn right bicep. A distal biceps tear to be specific. I train the same way you do and have no issues outside of some decreased strength in the torn arm. What kind of tear do you have and are you going to get surgery? I tore mine 5 years ago and assume it is too late to do surgery. Filling out my shirts evenly is the worst part as one sleeve that fits one arm doesnt fit the other and it feels and looks weird. Do you experience the same minor issues and do you plan on surgery?

  6. I've been working out (strength training only) for around 1 year and now I've started doing 20-25 minutes of cardio sessions after strength training. I'm confused about HIIT and steady-state cardio, which is better for reducing body fat percentage and preventing muscle loss? Currently what I'm doing is I start by walking at around 2mph and gradually increase my speed to 4mph till I cover 0.5 miles, then I start running slowly at 5-6mph for another 0.5-0.6 miles and then again walking for 0.3-0.4 miles. Is this method good enough or should I stick to steady-state cardio in which I complete the session at a constant pace and constant incline and what's the ideal speed for steady-state cardio?

  7. Guys, pretty sure there is a bot going around with the Athlean-X profile picture replying to comments telling you to direct message them. I don't think that many people will fall for it, but here's just for anyone who might. Also, they just have a phone number as their name.

  8. When jeff saw those gymsharks posing he should have ripped his shirt off to show that he had a better physique than any of them. i wouldn''t be surprised if they follow jeff on instagram haaha

  9. It's nice to slow things down with this style of video. Love the production quality of the videos recently but this change of pace is good to through in once in a while. You guys aren't performing for the camera, you're just being real. Respect

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