15/08/2026
Quick activation + movement prep sequence other than or along with stretches.
1. Band Face Pull
Why: Warms up the rear delts, upper back and shoulder stabilizers—good prep before heavier pulling.
Do: 12–15 reps.
Cue: Pull toward your face and finish with your hands outside your shoulders.
2. Band Straight-Arm Pulldown
Why: Activates the lats and helps you feel them working before rows and pulldowns.
Do: 12–15 controlled reps.
Cue: Keep your arms mostly straight and drive your hands toward your thighs.
3. Light Cable or Machine Row
Why: Rehearses the main pulling pattern and gets your back, biceps and shoulder blades working together before your working sets.
Do: 10–12 slow reps with a light weight.
Cue: Pull your elbows back, pause briefly, then control the return.
4. Lat Pulldown
Why: A light lat pulldown helps activate your lats, warm up your shoulders and elbows, and rehearse the pulling pattern before you move into heavier lifting.
Do 10-12 reps with light weight.
Cue: Chest up • Pull elbows down • Don’t swing • Control the return……
