PullPull Command
A 40-minute heavy pull day. Pull-ups at five sets of six lead, Pendlay and T-bar rows load the mid-back from a dead stop and a supported angle, face pulls keep the rear delts and shoulders healthy, and hammer curls plus farmer's walks finish the arms and grip.
Pull Command at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Dumbbells (a bench helps)
- Muscles worked
- Back, Biceps, Forearms
- Category
- Pull
- Made for
- Everyone
- Price
- Free
6 exercises in Pull Command
- 5 × 6
- 4 × 6
- 4 × 8
- 4Cable Face Pull With Rope3 × 15
- 5Alternate Hammer Curl Standing Dumbbells3 × 12
- 3 × 40
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Pull Command
Add weight to the pull-ups once six clean reps are easy — a belt and a plate is what turns this into a strength session. Two minutes of rest on the heavy rows. Face pulls stay light with a two-second hold; they are insurance, not a lift to chase.
Pull Command — questions
How long does Pull Command take?
About 40 minutes from the first set to the last. The session contains 6 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for Pull Command?
Dumbbells (a bench helps). The session is built around Pull-up, Barbell Pendlay Row, Lever T Bar Row and more, and every exercise comes with a demo video in the GymiaFit app.
Is Pull Command suitable for beginners?
Pull Command is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Pull Command work?
Back, Biceps, Forearms. 6 exercises, starting with Pull-up, Barbell Pendlay Row, Lever T Bar Row.
Is Pull Command free?
Yes. Pull Command is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Pull Command into the GymiaFit app — free, no account tricks, no paywall.
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