The Best Pull Workout Using Dumbbells To Sculpt Your Back & Arms

This post includes 10 exercises using dumbbells for an effective pull workout. A free sample workout is available at the end of this post.

Many women admit that they’d like to ‘tone’ their back and arm muscles but have no idea where to begin!

Allow me to introduce you to the concept of a ‘pull workout’ and explain why this is your saving grace when it comes to upper body definition and developing an hourglass figure.

‘Pull’ workouts is a term commonly used in the fitness community yet can confuse someone new to the term.

This kind of workout involves targeting the muscles responsible for pulling movements, such as those in the back, biceps, rear shoulders, and forearms. 

To ensure you’ll be reaping the benefits of having strong back muscles and arms, I’ve listed 10 exercises in this post that you can perform with dumbbells, each making a great addition to your pull workout!

However, before we begin, let’s quickly explore where the muscles we are targeting are in the body and why using dumbbells is an effective solution for an awesome pull workout. 

What muscles are worked in a pull workout? 

• Latissimus Dorsi (Lats): This is the largest muscle in the upper body, spanning from the lower back to under the arms. The lats are responsible for pulling motions like pull-ups and rows. Developing the lats can help your waist appear smaller, helping to create the popular ‘hourglass figure’ physique!
• Trapezius (Traps): A large, diamond-shaped muscle that spans the upper back and neck. The traps help lift the shoulder, scapular retraction, and stability during pulling movements.
• Rhomboids: Small muscles located between the shoulder blades. They assist with scapular retraction and posture support.
• Erector Spinae: A group of muscles running along the spine that helps maintain posture and extend the back.
• Biceps (Biceps Brachii and Brachialis): The biceps are located on the front of the upper arm and are responsible for elbow flexion and forearm supination (rotating the palm upward). The brachialis, located beneath the biceps, provides additional help when flexing the elbow.
• Rear Deltoids (Posterior Deltoids): Found at the back of the shoulders, the rear delts help stabilise the shoulder joint and assist with shoulder extension and horizontal abduction (pulling arms backwards).
• Forearms (Flexors and Extensors): The forearm muscles control grip strength, wrist flexion, and extension. These are heavily engaged in pulling movements, as you need a strong grip to hold onto weights including dumbbells!

Developing the lats can help your waist appear smaller, helping to create the popular ‘hourglass figure’ physique!

Why use dumbbells for pull workouts? 

Improved range of motion

Free weights, and especially dumbbells, genuinely provide a better range of motion compared to machines, leading to better muscle engagement and quicker visible results! 

Enhanced muscle symmetry

Since dumbbell exercises largely involve training each side of your body independently, this helps solve any muscular imbalances you may have. 

Effective for pull-up training

I personally credit my first pull-up to consistent pull workouts, including some of the following back and bicep dumbbell exercises featured in this post!

Since these are the muscles responsible for helping your body perform the pull-up movement, training them consistently will get you one step closer to achieving your first of many pull-ups! 

Versatility

As you’ll discover in this post, there is a wide variety of exercises you can do using a single pair of dumbbells that will provide a complete and effective pull workout. 

Accessibility

Dumbbells can be found in most commercial gyms making these pull exercises with dumbbells extremely useful to know.

If you don’t have a gym membership, you can even purchase your own set of adjustable dumbbells for equally as effective at-home pull workouts!

Functional strength

The freedom of movement with dumbbells allows the body to mimic real-life actions, improving overall functional strength and eventually making daily tasks much easier to perform (e.g., lifting heavier objects or hanging up your washing!). 

Progressive overload

The high accessibility of a wide range of different-sized dumbbells makes progressive overload easy to achieve.

Since there is no limit to the amount of weight you can train with using dumbbells, if you’re beginning to find your workouts a little too easy, you can quickly increase the weight of the dumbbells to ensure your body is still working hard! 

1. Bent-over row

Targeted muscles: Works the latissimus dorsi, rhomboids, trapezius, and biceps.

How to perform bent-over rows:

1. Stand with feet shoulder-width apart, knees slightly bent, holding dumbbells.
2. Bend forward at the waist, keeping your back straight, until your torso is nearly parallel to the floor.
3. Let the dumbbells hang directly below your shoulders, palms facing each other.
4. Pull the dumbbells toward your torso, squeezing your shoulder blades together.
5. Lower the weights back to the starting position with control.

Targeted muscles: Engages the upper back, including the trapezius and rhomboids, as well as the latissimus dorsi and biceps.

How to perform incline dumbbell rows:

1. Set an adjustable bench to a 45-degree incline.
2. Lie face down on the bench, holding a dumbbell in each hand, arms extended toward the floor.
3. Keep your chest against the bench and your feet firmly on the ground.
4. Pull the dumbbells toward your hips, squeezing your shoulder blades together.
5. Lower the weights back to the starting position with control.

Targeted muscles: Primarily targets the latissimus dorsi, trapezius, rhomboids, and biceps while engaging the core, shoulders, and stabilizing muscles for balance.

How to perform renegade rows:

1. Begin in a high plank position with a dumbbell in each hand, wrists directly under your shoulders, and feet slightly wider than shoulder-width for stability.
2. Keep your body in a straight line from head to heels by engaging your core.
3. Row one dumbbell toward your waist by bending your elbow and keeping it close to your torso.
4. Lower the dumbbell back to the ground with control.
5. Alternate sides, performing the movement with the opposite arm.
6. Maintain proper plank form throughout to avoid sagging your hips.

Targeted muscles: Focuses on the latissimus dorsi, rhomboids, trapezius, and biceps.

How to perform single-arm row:

1. Place your left knee and hand on a bench for support, holding a dumbbell in your right hand.
2. Keep your back flat and parallel to the floor.
3. Extend your right arm straight down, palm facing inward.
4. Pull the dumbbell toward your hip, keeping your elbow close to your body.
5. Squeeze your back muscles at the top, then lower the weight back down.
6. Repeat on the other side.

Targeted muscles: Isolates the trapezius muscles.

How to perform dumbbell shrugs:

1. Stand upright with feet shoulder-width apart, holding a dumbbell in each hand at your sides.
2. Keep your arms straight and shoulders relaxed.
3. Elevate your shoulders toward your ears as high as possible.
4. Hold the contraction briefly, then slowly lower your shoulders back to the starting position.

Targeted muscles: Targets the posterior deltoids and upper back muscles, including the rhomboids and trapezius.

How to perform rear delt flyes:

1. Sit on the edge of a bench with feet flat on the floor, holding dumbbells.
2. Lean forward at the hips, bringing your chest toward your knees.
3. Let your arms hang down, palms facing each other.
4. With a slight bend in your elbows, raise the dumbbells out to the sides until your arms are parallel to the floor.
5. Squeeze your shoulder blades together at the top, then slowly lower the weights back down.

Targeted muscles: Isolates the biceps brachii.

How to perform bicep curls:

1. Stand with feet shoulder-width apart, holding dumbbells at your sides, palms facing forward.
2. Keep your elbows close to your body.
3. Curl the dumbbells upward by bending your elbows, bringing the weights toward your shoulders.
4. Squeeze the biceps at the top of the movement.
5. Slowly lower the dumbbells back to the starting position.

Targeted muscles: Emphasizes the brachialis and brachioradialis, contributing to forearm and bicep development.

How to perform hammer curls:

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides, palms facing inward.
2. Keep your elbows close to your torso.
3. Curl the weights by bending your elbows, keeping your palms facing each other throughout the movement.
4. Continue lifting until the dumbbells are at shoulder level.
5. Pause briefly, then lower the weights back to the starting position.

Targeted muscles: Engages the latissimus dorsi, as well as the chest muscles including the pectoralis major. It also works the triceps and core.

How to perform dumbbell pullovers:

1. Lie flat on a bench with your upper back and shoulders supported and your feet planted firmly on the ground.
2. Hold a dumbbell with both hands, palms against the inner plate, and extend your arms directly over your chest.
3. Keeping your arms straight but not locked, lower the dumbbell back and over your head in an arc until you feel a stretch in your chest and lats.
4. Pull the dumbbell back to the starting position using your lats and chest.
5. Avoid arching your back or flaring your ribs during the movement.

Targeted muscles: Primarily isolates the biceps brachii, with secondary emphasis on the brachialis for a more defined upper arm.

How to perform preacher curls:

1. Set up an adjustable bench to an incline or use a preacher curl bench.
2. Sit on the bench and rest the back of your upper arm (tricep area) against the inclined surface. Hold a dumbbell in your hand with your palm facing upward.
3. Slowly curl the dumbbell upward by bending your elbow, keeping your upper arm stationary.
4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
5. Perform all reps on one arm before switching to the other.

This applies especially if you are new to working out, however it’s crucial for everyone to prioritise lifting with good technique above lifting lots of weight.

Lifting too heavy is likely to result in poor form and technique, increasing the likelihood of injury.

So, if you’re unsure about which weight to use, it’s best to start with lighter dumbbells and adjust the weight each set until you find a weight that’s comfortable but challenging for the last few reps in your set.

To better reduce your chances of getting injured when working out, you must complete an effective warm-up prior to your session.

This helps increase blood flow to your targeted muscles, warming them up and preparing them for the workout ahead!

Some great warm-up exercises and stretches before your dumbbell pull workout include arm circles, cat-cow stretch, resistance band rows, resistance band face pulls, jumping jacks, shoulder rolls, thoracic spine rotations, and dead hangs.

This post lists 10 effective exercises you can add to your pull workout using dumbbells. A free sample workout is also included. Don’t forget to share and save this post for later!

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