Pull day workout
Use as the pull session in a push/pull/legs rotation, allowing recovery between sessions.

Lat Pulldown (Cable): 3 × 10 reps; rest 90s
Secure the thigh pad and pull toward your upper chest without swinging.
Alternative: Lat pulldown machine

Bent Over Row (Dumbbell): 3 × 10 reps; rest 90s
Support your free hand on a bench and pull toward your hip without twisting. Do 10 reps per side; one set includes both sides.
Alternative: Seated row machine

Seated Cable Row - V Grip (Cable): 2 × 10 reps; rest 90s
Keep a steady torso and draw the handle toward your lower ribs.
Alternative: Seated row machine

Face Pull: 2 × 12 reps; rest 60s
Use a light load, pull the rope toward your face and keep the movement controlled.
Alternative: Seated machine row

Bicep Curl (Dumbbell): 2 × 12 reps; rest 60s
Keep your upper arms steady and lower each rep without rocking your body.
Alternative: Cable biceps curl

Warm up with a few minutes of easy movement and lighter practice sets before your working sets.
Choose your own load. Finish each set with about two or three controlled reps still possible; stop for pain or loss of control.
The time estimate includes rests and setup. Take longer when you need it, and ask gym staff to show unfamiliar equipment.
Complete the dumbbell row reps on both sides. Keep the cable row lighter if the first two movements have already fatigued your back.

https://mylifts.app/workouts/pull-day/