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Dumbbell Pull Day

A pull-focused session using dumbbells to replace barbell rows, paired with pull-up bar work and bodyweight accessories. Since you're away from the gym, this keeps the pull pattern strong with dumbbell rows and curls, uses the Pullup Progression so you can pick your level, and finishes with core work.

Created by

shridhar

Workout Breakdown

Warm-Up

Hang (Arch)

1 set × 30s

Scapular Pull-Up

1 set × 5 reps

Dead Hang

1 set × 30s

Scapular Shrug

1 set × 10 reps

Main Workout

Pullup Progression

Progressive exercise

One Arm Dumbbell Row

4 sets × 10 reps, 10 reps, 10 reps, 10 reps

Superset

3 circuits

Bicep Curl - Dumbbell

1 set × 12 reps

Trap-3 Raise

1 set × 12 reps

Row Progression

Progressive exercise

Core Finisher

Superset

3 circuits

Hanging Knee Raise

1 set × 10 reps

Hollow Body Hold

1 set × 30s

Cool Down

Shoulder Extension Stretch

1 set × 40s

Dead Hang

1 set × 30s