Pull Day Workouts With Dumbbells

Dumbbell-first pull day workouts for adults who want stronger back, traps, and biceps using evidence-informed effort targets, practical kilogram load examples, and clear week-to-week progression.
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Workout 1

6 exercises18 sets

Dumbbell Pull Day Strength and Hypertrophy Template

Hamstrings, Glutes, Lats, Biceps, Rear Delts, Trapezius, Neck

A six-exercise dumbbell pull-day template that prioritizes rows and hip hinges, then layers trap, rear-delt, and elbow-flexor volume using straight working sets and RIR-based effort progression.

  1. 1
    Dumbbell Romanian Deadlift
    anatomy
    1Exercise

    Dumbbell Romanian Deadlift

    Rest 2m 30s

    • 18 reps x 30 kgRIR 3
    • 28 reps x 30 kgRIR 2
    • 38 reps x 30 kgRIR 1

    Brace before each rep, keep dumbbells close to thighs, and pause briefly at the top without lumbar overextension.

  2. 2
    One-Arm Dumbbell Row
    anatomy
    anatomy
    2Exercise

    One-Arm Dumbbell Row

    Rest 2m

    • 110 reps x 28 kgRIR 3
    • 210 reps x 28 kgRIR 2
    • 310 reps x 28 kgRIR 1

    Drive elbow toward back pocket, keep neck neutral, and avoid trunk rotation as fatigue rises.

  3. 3
    Chest-Supported Incline Dumbbell Row
    anatomy
    anatomy
    3Exercise

    Chest-Supported Incline Dumbbell Row

    Rest 1m 45s

    • 110 reps x 20 kgRIR 3
    • 210 reps x 20 kgRIR 2
    • 310 reps x 20 kgRIR 1

    Keep chest planted, pull elbows slightly out from torso, and pause briefly at peak contraction.

  4. 4
    Dumbbell Shrug
    anatomy
    4Exercise

    Dumbbell Shrug

    Rest 1m 30s

    • 112 reps x 32 kgRIR 3
    • 212 reps x 32 kgRIR 2
    • 312 reps x 32 kgRIR 1

    Keep arms long, elevate shoulders vertically, and avoid rolling the shoulders forward.

  5. 5
    Dumbbell Rear Delt Reverse Fly
    anatomy
    5Exercise

    Dumbbell Rear Delt Reverse Fly

    Rest 1m 15s

    • 115 reps x 8 kgRIR 3
    • 215 reps x 8 kgRIR 2
    • 315 reps x 8 kgRIR 1

    Lead with elbows, keep upper traps relaxed, and avoid torso swing to preserve rear-delt tension.

  6. 6
    Dumbbell Hammer Curl
    anatomy
    6Exercise

    Dumbbell Hammer Curl

    Rest 1m 15s

    • 112 reps x 12 kgRIR 3
    • 212 reps x 12 kgRIR 2
    • 312 reps x 12 kgRIR 1

    Pin elbows close to sides, control the lowering phase for 2-3 seconds, and avoid trunk lean.