The Best Pull Workout With Dumbbells to Build Muscle
If you’re aiming to build muscle size and strength, incorporating pull workouts into your training plan is essential.
These workouts target some of the most critical muscle groups in your body, including the back, biceps, lower back, glutes, and hamstring.
They focus on the pulling motion, which is a fundamental movement pattern not only for building upper body strength but also for enhancing your overall physical performance.
When it comes to pull workouts, dumbbells are one of the most effective and versatile tools you can use.
With a simple pair of dumbbells, you can replicate many of the same benefits offered by machines or barbells while adding an extra layer of challenge through stability and control.
This makes dumbbells an excellent choice, whether you’re training in a fully equipped gym or making the most of your home gym setup.
As a physical therapist and CrossFit coach, I’ve helped countless athletes build strength and prevent injuries through smart, functional training using dumbbells.
This article will guide you through a pull workout with dumbbells and exercise demos to help you maximize muscle growth, enhance strength, and create a well-rounded, functional physique.
The Best Pull Workout With Dumbbells
This sample workout focuses on strengthening the posterior chain and upper body pulling muscles using dumbbells.
It’s designed to build muscle, improve strength, and increase athletic performance.
The combination of hinge and pull movements engages key muscles like the lats, rhomboids, biceps, and glutes.
Warm-Up:
Before jumping into the workout, it’s essential to prepare your body by activating the posterior chain and shoulders.
A proper warm-up increases blood flow, improves flexibility, and helps prevent injuries. (1)
- Dynamic Stretching: Spend 5-10 minutes on dynamic stretches targeting your back, hips, and shoulders. Focus on exercises like arm circles, shoulder dislocations, and hip rotations.
- Bodyweight Deadlifts: Perform 2 sets of 10-15 bodyweight Romanian deadlifts to activate the glutes and hamstrings.
- Band Pull-Aparts: Use a resistance band for 2 sets of 15-20 reps to activate the shoulders, particularly the rear deltoids and rotator cuffs. This ensures you are prepared for all the pulling motions.
The Workout:
A1) Dumbbell Romanian Deadlifts:
3 sets of 8-10 reps; rest 60-90 seconds
A2) Bent-Over Rows:
3 sets of 8-12 reps; rest 60-90 seconds
B1) Dumbbell Devil Press:
3 sets of 8-10 reps; rest 60-90 seconds
B2) Single-Arm Dumbbell Rows:
3 sets of 10-12 reps per arm; rest 60-90 seconds
C1) Dumbbell High Pulls:
3 sets of 10-12 reps per arm; rest 60-90 seconds
C2) Renegade Rows:
3 sets of 10-12 reps per arm; rest 60-90 seconds
D1) Dumbbell Death March:
3 sets of 10 reps per leg; rest 60-90 seconds
D2) Bird-Dog Row:
3 sets of 10 reps per arm; rest 60-90 seconds
The Key Dumbbell Exercises for Pull Workouts
Pull workouts with dumbbells offer an effective way to build strength, size, and balance across your posterior chain.
The following exercises focus on key pulling movements and hinge patterns, allowing you to target major muscle groups like the back, biceps, and rear deltoids.
Each exercise description includes an overview of the movement, the muscles it targets, and a step-by-step demo to help you maintain proper form.
Dumbbell Bent-Over Row
Overview:
The dumbbell bent-over row is a foundational pulling exercise that targets the latissimus dorsi, rhomboids, and posterior deltoids.
This movement is a compound exercise, engaging multiple muscle groups while promoting core stability.
How to Perform:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Hinge at your hips, maintaining a flat back and letting the dumbbells hang toward the floor.
- Pull the dumbbells toward your torso, keeping your elbows close to your sides.
- Squeeze your shoulder blades together at the top, then slowly lower the dumbbells back to the starting position.
Single-Arm Dumbbell Bent-Over Row
Overview:
The single-arm dumbbell bent-over row is a unilateral exercise that focuses on isolating one side of your back at a time.
This allows you to correct muscle imbalances while strengthening your lats and stabilizing muscles.
How to Perform:
- Place your left knee and hand on a flat bench for support, holding a dumbbell in your right hand.
- Let the dumbbell hang toward the floor, keeping your back parallel to the ground.
- Pull the dumbbell toward your torso, keeping your elbow close to your body.
- Lower the dumbbell back to the starting position. Complete your reps, then switch sides.
Renegade Rows
Overview:
Renegade rows combine a rowing movement with core stabilization, targeting the back, shoulders, and abs.
This exercise is highly effective for improving strength and stability.
How to Perform:
- Start in a plank position with your hands gripping a pair of dumbbells on the floor.
- Row one dumbbell toward your torso while balancing on the opposite arm and keeping your hips level.
- Lower the dumbbell back to the ground and repeat on the other side.
- Alternate sides for the desired number of reps.
Bird-Dog Row
Overview:
The bird-dog row combines balance and strength, targeting your back, core, and stabilizing muscles.
This exercise is perfect for developing control and coordination.
How to Perform:
- Kneel on all fours with a dumbbell in one hand. Extend the opposite leg straight behind you.
- Row the dumbbell toward your torso while keeping your back flat and your hips square.
- Lower the dumbbell with control and repeat. Switch sides after completing your reps.
Dumbbell High Pulls
Overview:
The dumbbell high pull is a dynamic movement that targets the traps, shoulders, and upper back.
It’s a great way to build power and upper body strength.
How to Perform:
- Stand with your feet shoulder-width apart, holding dumbbells in front of your thighs.
- Use a slight bend in your knees and hips to create momentum as you pull the dumbbells upward to shoulder height.
- Keep your elbows above your wrists at the top of the movement.
- Slowly return to the starting position.
Dumbbell Romanian Deadlift
Overview:
The dumbbell Romanian deadlift is a hinge movement that strengthens your glutes, hamstrings, and lower back while improving hip mobility and posterior chain development.
How to Perform:
- Hold a dumbbell in each hand in front of your thighs with your feet hip-width apart.
- Hinge at your hips, lowering the dumbbells along your legs while keeping your back flat.
- Stop when you feel a stretch in your hamstrings, then return to standing by driving through your heels.
Dumbbell Devil Press
Overview:
The dumbbell devil press is a full-body pull movement that combines a burpee with a double-arm snatch.
It’s a high-intensity exercise that targets your back, shoulders, and posterior chain.
How to Perform:
- Start with a dumbbell in each hand on the floor. Perform a burpee by lowering your chest to the ground.
- Jump your feet back to your hands and, in one motion, swing the dumbbells overhead to a lockout position.
- Lower the dumbbells back to the ground and repeat.
Dumbbell Death March
Overview:
The dumbbell death march is a challenging walking Romanian deadlift variation that strengthens the hamstrings, glutes, and lower back while improving balance and mobility.
How to Perform:
- Hold a dumbbell in each hand and take a small step forward with your right foot.
- Hinge at your hips, lowering the dumbbells toward the floor while maintaining a straight back and slight knee bend.
- Return to standing, then step forward with your left foot and repeat the movement.
- Continue alternating legs for the desired distance or reps.
What Are Pull Workouts, and Why Are They Important?
Pull workouts are a specific type of resistance training that focuses on exercises where you’re pulling weight toward your body.
These workouts target the muscles responsible for pulling movements, including the muscles of the back, biceps, and rear deltoids.
They’re an integral part of a balanced training program because they counteract the work done on push days, which emphasize pushing movements like bench presses.
By incorporating both push and pull day workouts into your routine, you’re training opposing muscles, promoting balance, and reducing the risk of injury.
One of the primary goals of pull workouts is to strengthen the posterior chain.
This group of muscles includes the glutes, hamstrings, and lower back, which are crucial for stabilizing your body during physical activity.
When your posterior chain is strong, you’re better equipped to perform daily tasks, improve athletic performance, and maintain proper posture.
Strong upper body muscles, like the latissimus dorsi and traps, also play a critical role in developing a broad, powerful back that enhances your overall physique.
Additionally, pull workouts are among the best ways to improve functional strength and build lean muscle mass.
Exercises like dumbbell rows, bent-over rows, and dumbbell deadlifts not only isolate specific muscles but also train multiple muscle groups simultaneously.
This makes them highly effective for both muscle growth and strength development.
By focusing on the pulling movement, you’re engaging stabilizing muscles that improve coordination and core strength, ensuring you’re building a body that’s both strong and functional.
Incorporating pull workouts into your split isn’t just about aesthetics—it’s about creating a training program that supports long-term health and performance.
Whether you’re lifting for strength, improving athletic capabilities, or simply looking to feel more confident in your body, pull day exercises are an indispensable part of your routine.
The Posterior Chain and Movement Patterns Explained
Understanding the posterior chain and key movement patterns is crucial for building strength, improving performance, and preventing injuries.
Pull workouts are a cornerstone of this development, focusing on strengthening the muscles along the back of your body and reinforcing functional movement patterns.
What Is the Posterior Chain?
The posterior chain refers to the muscles running along the back of your body, from your neck to your heels.
Key muscles include:
- Erector spinae: These muscles stabilize the spine and play a critical role in lifting and posture.
- Glutes: The largest muscles in the body, the glutes drive hip extension and power many athletic movements.
- Hamstrings: Located at the back of the thighs, these muscles support knee flexion and hip extension.
Strengthening the posterior chain is essential for athletic performance, as it enhances power, stability, and balance across your body.
Hinge Movement Pattern
The hinge is a foundational movement pattern that targets the posterior chain by emphasizing hip flexion and extension.
This movement is vital for improving performance in activities like running, jumping, and lifting.
Example: Romanian Deadlifts
Romanian deadlifts are an excellent hinge exercise.
They engage the glutes, hamstrings, and erector spinae, helping you develop strength and mobility.
By focusing on proper form, such as maintaining a flat back and driving through your heels, you can maximize muscle activation while protecting your lower back.
Pull Movement Pattern
The pull movement pattern involves drawing objects toward your body, engaging muscles like the lats, rhomboids, and biceps.
Pulling motions are crucial for upper body strength and posture.
Example: Bent-Over Rows
Bent-over rows are a quintessential pull exercise. They target the lats, rhomboids, and posterior deltoids while also requiring core stability.
Keeping your elbows close to your sides and squeezing your shoulder blades together at the top ensures maximum engagement of the pulling muscles.
How to Build Muscle with Dumbbell Pull Workouts
Building muscle through pull workouts requires careful attention to technique, volume, and recovery.
By following evidence-based guidelines, you can optimize your training for strength and hypertrophy.
Progressive Overload
Progressive overload is the cornerstone of muscle growth.
To build strength and size, you need to gradually increase the demand on your muscles. (2)
You can achieve this by:
- Increasing the weight of your dumbbells.
- Adding more repetitions or sets to your workouts.
- Reducing rest periods to challenge your endurance.
Workout Volume
For optimal muscle growth, aim for 10+ sets per muscle group per week. (3)
This can be spread across multiple pull workouts to ensure adequate stimulation of your back, biceps, and other pulling muscles.
Rep Ranges
Research has shown that most rep ranges above 6 reps can drive increases in muscle mass. (4)
But a range of 6-12 for the average population will be ideal to maintain consistency in the gym.
This range balances weight and volume, creating the muscle tension needed to drive growth.
Rest and Recovery
Muscle recovery and taking a rest day is just as important as the workout itself.
To allow for adequate repair and growth:
- Rest each muscle group for 48-72 hours between sessions.
- Incorporate lighter recovery days or active rest to reduce fatigue while staying active.
Nutrition for Muscle Growth
Nutrition plays a pivotal role in muscle building. To support your training:
- Protein intake: Consume 1.6-2.2 grams of protein per kilogram of body weight daily to promote muscle protein synthesis. (5)
- Caloric surplus: Eat more calories than you burn to provide your body with the energy it needs to build muscle.
Final Thoughts on Pull Workout With Dumbbells
Pull workouts with dumbbells are an incredibly effective way to build upper body strength, target key muscle groups, and develop a powerful posterior chain.
By focusing on movements like rows, deadlifts, and pulls, you engage muscles such as the lats, rhomboids, biceps, and rear delts.
These exercises not only enhance muscle growth but also improve posture, functional strength, and overall athletic performance.
Incorporating these pull workouts into your regular training routine will help you develop a balanced physique while reducing the risk of injury.
Whether you’re aiming to build muscle or increase strength, the versatility of dumbbells allows for a wide variety of movements to challenge your body and keep workouts fresh and effective.
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References:
1. Herman, K., Barton, C., Malliaras, P. et al. The effectiveness of neuromuscular warm-up strategies, that require no additional equipment, for preventing lower limb injuries during sports participation: a systematic review. BMC Med 10, 75 (2012). https://doi.org/10.1186/1741-7015-10-75
2. Plotkin, D., Coleman, M., Van Every, D., Maldonado, J., Oberlin, D., Israetel, M., Feather, J., Alto, A., Vigotsky, A. D., & Schoenfeld, B. J. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, 10, e14142. https://doi.org/10.7717/peerj.14142
3. Frontiers in Physiology. (2021). Effects of resistance exercise on muscle hypertrophy and strength in older adults: A systematic review and meta-analysis. Frontiers in Physiology, 12, 759677. https://doi.org/10.3389/fphys.2021.759677
4. Baz-Valle, E., Fontes-Villalba, M., & Santos-Concejero, J. (2021). Total Number of Sets as a Training Volume Quantification Method for Muscle Hypertrophy: A Systematic Review. Journal of strength and conditioning research, 35(3), 870–878. https://doi.org/10.1519/JSC.0000000000002776
5. Stokes, T., Hector, A. J., Morton, R. W., McGlory, C., & Phillips, S. M. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients, 10(2), 180. https://doi.org/10.3390/nu10020180
