7 items

25-minute home pull workout

A compact upper-body pull workout using a resistance band and a loaded backpack. Choose loads you can control with good form.

FitnessStrength

Warm-up

Arm circles and shoulder rolls

●1:30

Easy band pull-aparts

●1:00

Three rounds

Doorway rows, 10 to 12 reps

Backpack rows, 10 reps per side

Band face pulls, 12 to 15 reps

Backpack curls, 10 to 12 reps

Rest between rounds

●1:15