This quick 10-minute pull workout targets the biceps, back, and rear (back of) shoulders to create toned arms, reduce the look of back fat and bra bulge, and lift the shoulders for better posture. We use 10 focused exercises to strengthen lats, rhomboids, biceps, and rear delts—key muscles for a sleek upper-back line and everyday strength. Joint-friendly, low-impact, and perfect for women over 50. Do 2–3x/week for visible results.
☑️ Intro to Pull Workout for Back Fat Reduction & Posture After 50
☑️ Single Arm Dumbbell Row for Lat Strength & Back Definition
☑️ Hammer Curls for Bicep Power & Arm Strength After 50
☑️ Farmer’s Carry for Functional Strength & Daily Independence
☑️ Upright Row for Shoulder Definition & Posture Improvement
☑️ Seated Concentration Curl for Controlled Muscle Isolation
☑️ Dumbbell Underhand Bent Over Row for Upper Back Strength & Bra Bulge Reduction
☑️ Zottman Curl for Complete Arm Training & Forearm Strength
☑️Rear Delt Fly for Posture Correction & Muscle Recovery
☑️Cool Down & Next Workout Recommendations for Women Over 50
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